For TimeHybridBenchmark
Hercules Complex
21-15-9
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Deficit Strict Handstand Push-Up
Push-Up
Strict Press
↳ 110/75 lbs (50/34 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace across all three movements. The pyramid structure (21-15-9) offers natural breaks, but try to minimize downtime.
- 2Focus on full range of motion in push-ups and handstand push-ups. Submaximal effort on strict presses can help maintain form.
- 3Alternate between quick transitions and visualizing the next movement to save time during the WOD.
- 4Encourage athletes to break up the strict press or push-ups into manageable sets if fatigue sets in.
- 5Remind everyone to engage their core throughout the movements to maintain stability, especially in deficit handstand push-ups.
Safety Considerations
Technical Focus
Watch for overextending the back during handstand push-ups.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Rowing or Assault Bike - 2 min(Choose an ergometer to activate the upper body.)
- 10 per side Shoulder Taps(To warm up the shoulders.)
Mobility:
- 5-10 Shoulder Dislocates(Use a PVC or band to increase shoulder and upper back mobility.)
- 5-10 Cat-Cow Stretch(To loosen the spine and prepare for inversions.)
- 10 per side Wrist Extensions/Flexions(Warm up the wrists for handstand push-ups.)
Activation:
2 rounds- 5-10 Deficit Push-Ups(Use a low box for deficit push-ups.)
- 5-10 Light Strict Press (empty bar)(Use an empty barbell to activate pressing muscles.)
- 30 sec Handstand Hold against the wall(To engage shoulder stabilizers.)
Scaling Options
Intermediate
Reduce weights and reps
- 1
deficit strict handstand push up
Standard Handstand Push-Ups or HSPU from a box.
- 2
push up
Knees on the ground.
- 3
strict press
Use lighter weights.
Weight: 88/60 lbs (40/27 kg)
Scaled
Further reduce weights and alternative movements
- 1
deficit strict handstand push up
Pike Push-Ups from box.
- 2
push up
Incline Push-Ups.
- 3
strict press
Use very light weights or dumbbells.
Weight: 66/45 lbs (30/20 kg)