For TimeMetconBenchmark10:00
Medball-Handstand Push-Up
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
3 Rounds for Time:
8Medicine Ball Clean
↳ 150/80 lbs (68/36 kg)
100 ftMedicine Ball Carry
↳ 150/80 lbs (68/36 kg)
7Paralette Handstand Push-Up
100 ftMedicine Ball Carry
↳ 150/80 lbs (68/36 kg)
Coaching Tips
Strategy
- 1Focus on maintaining proper posture during Medicine Ball Cleans to avoid rounding the back.
- 2Break up the Paralette Handstand Push-Ups if fatigue sets in—consider doing sets of 3-5 to maintain form.
- 3Transition quickly between movements to save time, especially with the Medicine Ball Carry.
- 4Use your legs to lift the Medicine Ball during cleans to avoid exhausting your shoulders prematurely.
- 5Pace yourself on the Medicine Ball carry; don't rush but keep a steady pace to avoid dropping the ball.
Safety Considerations
Technical Focus
Shoulder alignment during Paralette Handstand Push-Ups.
Recommended Warm-Up
General Warm-Up:
- Light Jog or Row - 2 min(Keep it easy to get the heart rate up.)
Mobility:
- 10 Shoulder Dislocates(Use a band or PVC.)
- 30 sec each leg Hip Flexor Stretch
- 30 sec each position Wrist Stretches
Activation:
2 rounds- 5 Medicine Ball Cleans (light)
- 10-15 sec Paralette Holds(Focus on engaging core.)
- 100 ft Medicine Ball Carries (light)
Scaling Options
Intermediate
Reduce weight ~20% for Medicine Ball Cleans and Carries; modify HSPUs as needed.
- 1
medicine ball clean
No modification.
Weight: 120/65 lbs (54.4/29.5 kg)
- 2
medicine ball carry
No modification.
Weight: 120/65 lbs (54.4/29.5 kg)
- 3
paralette handstand push up
Pike Push-ups.
Scaled
Reduce weight ~40% for Medicine Ball Cleans and Carries; use bands for HSPUs.
- 1
medicine ball clean
No modification.
Weight: 90/50 lbs (40.8/22.7 kg)
- 2
medicine ball carry
No modification.
Weight: 90/50 lbs (40.8/22.7 kg)
- 3
paralette handstand push up
Banded Pull-ups + Dips.