For TimeGymnasticsBenchmark10:00
JT
21-15-9
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Handstand Push-Ups
Ring Dips
Push-Ups
Coaching Tips
Strategy
- 1Break the Handstand Push-Ups into manageable sets if needed to maintain form and prevent fatigue. A common strategy is 3-5 reps per set.
- 2Transitional efficiency is key between movements; practice quick transitions between Handstand Push-Ups, Ring Dips, and Push-Ups.
- 3Stay consistent with Push-Ups; aim to keep sets unbroken if your strength allows it, as fatigue from the first two movements can affect this.
- 4Focus on pacing; while you want to go fast, ensure that your quality of movement is maintained throughout the WOD, particularly on the Handstand Push-Ups and Ring Dips.
Safety Considerations
Technical Focus
Ensure proper body alignment and avoid excessive arch in the back during movements.
Recommended Warm-Up
General Warm-Up:
- 2-3 Wall Walks - 30 sec(Focus on engaging shoulders and core.)
- 1 Plank Hold - 30 sec(Keep a straight line from head to heels.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or dowel.)
- 30 sec each side Pec Stretch on Wall(Focus on opening the chest.)
Activation Prep:
2 rounds- 30 sec Handstand Holds(Against the wall or freestanding.)
- 5-10 Ring Rows(Engage the core throughout the movement.)
Scaling Options
Intermediate
Reduce reps and consider modified movement progressions.
- 1
handstand push ups
Pike Push-Ups
- 2
ring dips
Banded Ring Dips
- 3
push ups
Knee Push-Ups
Scaled
Further reduce volume and transition to easier variants.
- 1
handstand push ups
Dumbbell Shoulder Press
- 2
ring dips
Push-Ups
- 3
push ups
Incline Push-Ups