For TimeMetconBenchmark06:00
Fibonacci
5-8-13
Gymnastics
Weightlifting
Solo
Workout Details
For Time
06:00
For Time:
5-8-13 reps of:
Parallette Handstand Push-Up
Kettlebell Deadlift
↳ 203/124 lbs (92/56 kg)
Then:
89 ftKettlebell Overhead Lunges
↳ 53/35 lbs (24/16 kg)
Coaching Tips
Strategy
- 1Start strong on the Parallette Handstand Push-Ups, maintaining a tight core and straight legs for stability.
- 2Break down Kettlebell Deadlifts into manageable sets, focusing on form over speed to avoid strain on the back.
- 3Transition smoothly to Lunges to maintain pacing; try to keep the kettlebells locked overhead as long as possible for shoulder engagement.
- 4Use short rests between movements to keep the heart rate elevated without losing too much time.
- 5Ensure a strong grip on the kettlebells, especially during the overhead lunges to prevent dropping.
Safety Considerations
Technical Focus
Ensure proper alignment during handstand push-ups to prevent shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 1-2 min Jump Rope
Mobility Work:
- 30 sec each arm Shoulder Stretch(Focus on flexibility for overhead movements.)
- 30 sec each wrist Wrist Stretch(Important for handstand push-ups.)
- 30 sec each side Hip Opener(Prep hip flexibility for lunges.)
Activation Sets:
2 rounds- 5 Parallette Push-Ups(Practice the handstand push-up position.)
- 8-10 Kettlebell Deadlifts (light weight)(Focus on form and control.)
- 10 Walking Lunges (bodyweight)(Warm up the legs.)
Scaling Options
Intermediate
Reduce weights and volume to manage fatigue.
- 1
parallette handstand push ups
Parallette Shoulder Press (kettlebell or dumbbells)
- 2
kettlebell deadlift
Reduce weight to keep form safe.
Weight: 163/99 lbs (/ kg)
- 3
kettlebell overhead lunges
Use lighter kettlebells for the lunges.
Weight: 43/28 lbs (/ kg)
Scaled
Significantly reduce volume and intensity.
- 1
parallette handstand push ups
Pike Push-Ups or DB Press
- 2
kettlebell deadlift
Reduce weight considerably.
Weight: 81/53 lbs (/ kg)
- 3
kettlebell overhead lunges
Use lighter weight kettlebells in a goblet hold.
Weight: 35/20 lbs (/ kg)