For TimeMetconWeightliftingGymnasticsBenchmark10:00
Everest
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Back Squat
↳ 315/225 lbs (143/102 kg)
Strict Handstand Push-Up
Coaching Tips
Strategy
- 1Break the back squats into manageable sets to avoid fatigue, such as 10-10-1 for the last set if needed.
- 2For strict handstand push-ups, maintain a strong core and focus on a controlled pace to prevent losing form.
- 3Plan micro-rests between movements; transitions can add time if you're not strategic.
- 4Keep an eye on form, especially as you fatigue. If form breaks down, consider reducing weight or performing a different scaling option.
Safety Considerations
Technical Focus
Ensure proper depth on squats and alignment during handstand push-ups.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min(Easy pace to raise heart rate.)
Mobility:
- 3-5 Shoulder Stretch - 30 sec(Loosen shoulders for handstand push-ups.)
- 3-5 Hip Flexor Stretch - 30 sec(Prepare hips for squats.)
- 3 Squat Hold - 30 sec(Open up the hips and practice squat depth.)
Activation:
2 rounds- 5 Back Squats with Light Weight(Use an empty bar or light weight to focus on form.)
- 5-8 Handstand Push-Ups (Kicking Up Against Wall)(Focus on controlled descent and pressing up.)
Scaling Options
Intermediate
Reduce weight by ~20% and modify movements as needed.
- 1
back squat
Reduce weight.
Weight: 250/180 lbs (113/82 kg)
- 2
strict handstand push up
Use pike push-ups.
Scaled
Reduce weight by ~40% and modify movements for accessibility.
- 1
back squat
Reduce weight.
Weight: 190/135 lbs (86/61 kg)
- 2
strict handstand push up
Use elevated push-ups or shoulder press with dumbbells.