For TimeMetconBenchmark
Holleyman
30 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
30 Rounds For Time:
5Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
3Handstand Push-Up
1Power Clean
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Break the Wall Ball Shots into smaller sets (e.g., 3-2) if needed to maintain intensity throughout 30 rounds.
- 2Focus on maintaining a steady pace in the Power Cleans; avoid going too heavy to ensure form is not compromised after many rounds.
- 3Use a controlled kick-up for Handstand Push-Ups to avoid excessive shoulder strain and maximize efficiency.
- 4Consider micro-resting (3-5 seconds) after the Wall Balls before transitioning to the HSPUs to maintain quality reps.
- 5Plan your transitions between movements to keep rest minimal and maintain a rhythm.
Safety Considerations
Technical Focus
Ensure proper hand placement and body alignment during Handstand Push-Ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 10 Air Squat
- 5 Push-Up
Mobility:
- 30 sec Shoulder Stretch - 30 sec(Focus on opening the shoulders.)
- 30 sec Hip Flexor Stretch - 30 sec(Open up the hips for Wall Balls.)
Activation:
2 rounds- 5 Wall Ball Shots
- 5 Handstand Kick-Ups(Practice controlled kick-ups.)
- 3 Power Clean (PVC Pipe or Light Barbell)(Focus on form.)
Scaling Options
Intermediate
Weight reduction and movement modifications for more accessibility.
- 1
wall ball shots
Weight: 15/10 lbs (7/4.5 kg)
- 2
handstand push up
Pike Push-Ups
- 3
power cleans
Weight: 185/125 lbs (84/56 kg)
Scaled
Reduced weights and modified movements to ensure successful completion.
- 1
wall ball shots
Weight: 10/6 lbs (4.5/2.5 kg)
- 2
handstand push up
Handstand Holds or Wall Walks
- 3
power cleans
Weight: 135/95 lbs (61/43 kg)