For TimeMetconBenchmark
Freestyle Diane
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
45 reps each of:
45Deadlift
↳ 225/155 lbs (102/70 kg)
45Handstand Push-Up
Partition as needed to complete 45 reps of each exercise as quickly as possible.
Note: Partition reps as needed
Coaching Tips
Strategy
- 1Break up the deadlifts and handstand push-ups into manageable sets to avoid fatigue.
- 2Focus on steady pacing, especially on the handstand push-ups to prevent burnout.
- 3Utilize wall space for handstand push-ups to ensure proper form and safety.
- 4Remember to breathe during the lifts, exhaling on exertion.
- 5Prioritize form and safety over speed—especially on the deadlifts.
Safety Considerations
Technical Focus
Maintain a flat back and engage core during deadlifts.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Match pace to the workout.)
Mobility:
- Shoulder Stretch - 30 sec(Help open up the shoulders.)
- Hamstring Stretch - 30 sec(Open up hamstrings for deadlifts.)
- Kneeling Hip Flexor Stretch - 30 sec each side(Loosen hip flexors.)
Activation:
2 rounds- 10 Deadlifts (empty barbell)(Focus on form.)
- 5 HSPU Negatives(Control the descent to build strength.)
Scaling Options
Intermediate
Reduce weights for deadlifts to approximately 180/125 lbs.
- 1
deadlift
Weight: 180/125 lbs (82/57 kg)
- 2
handstand push up
Pike Push-ups or DB Press
Scaled
Further reduce weights for deadlifts to approximately 135/95 lbs and modify movements as listed.
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
handstand push up
Banded Pull-ups or Shoulder Taps