For TimeMetconBenchmark
Movember Cowboys
3 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
10Handstand Push-Up
20Hang Squat Clean
↳ 115/80 lbs (52/36 kg)
3Rope Climb
Coaching Tips
Strategy
- 1Pace throughout all three rounds as the shoulder fatigue from Handstand Push-Ups may impact your performance on the Hang Squat Cleans and Rope Climbs.
- 2Consider breaking up your sets of Handstand Push-Ups into manageable chunks if you start to struggle to maintain form.
- 3Try to keep your Hang Squat Cleans unbroken if possible, but don't hesitate to rest the bar on your hips if you need to to recover briefly.
- 4On Rope Climbs, use your legs effectively to reduce upper body fatigue, focusing on a smooth transition at the top.
Safety Considerations
Technical Focus
Ensure proper head and neck alignment during Handstand Push-Ups to avoid injury.
Recommended Warm-Up
General Cardio:
- 500 meters Row - 2 min easy(Warm up your cardiovascular system, ensuring you engage the shoulders.)
Mobility:
- 10 Shoulder Dislocates with Band - 2 min(Focus on keeping shoulders warm and mobile.)
- 5 per side Hip Flexor Stretch - 1 min(Open up hips for the Hang Squat Cleans.)
Activation:
2 rounds- 5-10 Pike Push-Ups(Engage shoulders and core.)
- 5-10 Power Cleans with Light Weight(Practice technique and activate legs.)
- 3 Rope Climb Progression(Practice leg positioning and pulling.)
Scaling Options
Intermediate
Reduce weight and complexity of movements.
- 1
handstand push ups
Pike Push-Ups
- 2
hang squat cleans
Reduce weight on Hang Squat Cleans.
Weight: 90/60 lbs (40.8/27.2 kg)
- 3
rope climb
Rope Climbs Reduced to 2 Reps or Use a Low Hanging Object for Body Rows.
Scaled
Further reduce weight and simplify movements.
- 1
handstand push ups
Wall Walks or Box Pike Push-Ups
- 2
hang squat cleans
Further Reduce Weight.
Weight: 70/50 lbs (31.8/22.7 kg)
- 3
rope climb
2x Ring Rows or 1 Rope Climb.