For TimeMetconBenchmark07:00
Games 21.14
6-10-14
Weightlifting
Gymnastics
Solo
Workout Details
For Time
07:00
For Time:
6-10-14 reps of:
Deadlift
↳ 405/275 lbs (184/125 kg)
Freestanding Handstand Push-Up
Coaching Tips
Strategy
- 1Break up the deadlifts into manageable sets to avoid form breakdown; consider sets of 3-5 reps if needed.
- 2On the freestanding handstand push-ups, utilize a wall for support if necessary to maintain form and confidence.
- 3Focus on tightening your core during the deadlifts to protect your lower back.
- 4Use controlled descents on handstand push-ups to maximize strength gains and prevent injury during falls.
- 5Maintain a steady pace; bursts of speed on deadlifts can lead to form issues.
Safety Considerations
Technical Focus
Ensure proper form to prevent lower back strain on deadlifts and shoulder strain on handstand push-ups.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Warm up the legs and back.)
Mobility:
- 5 each side Shoulder Stretch - 30 sec
- 5 each side Hip Flexor Stretch - 30 sec
- 5 each direction Wrist Mobility - 30 sec
Activation: 2 Rounds of:
2 rounds- 5 Deadlift (light)(Use approximately 50% of your working weight.)
- 5-10 Pike Push-Up(Keep body in an inverted position to activate shoulder muscles.)
Scaling Options
Intermediate
Reduce load for deadlifts and modify handstand push-ups to pike push-ups or shoulder presses.
- 1
deadlift
Reduce weight by ~20%.
Weight: 325/225 lbs (147/102 kg)
- 2
freestanding handstand push up
Pike Push-Ups.
Scaled
Significantly reduce load and assistance for handstand push-ups.
- 1
deadlift
Reduce weight by ~40%.
Weight: 245/165 lbs (111/75 kg)
- 2
freestanding handstand push up
Wall Walks or Box Push-Ups.