For TimeMetconBenchmark
Nick
12 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
12 Rounds For Time:
10Dumbbell Hang Squat Cleans
↳ 45/35 lbs (20/16 kg)
Each hand
6Handstand Push-Ups
On dumbbells
Coaching Tips
Strategy
- 1Aim for a steady pace throughout the 12 rounds to maintain endurance.
- 2Break the Dumbbell Hang Squat Cleans into sets if needed (e.g., 5+5) to manage fatigue.
- 3Transition quickly between movements to keep heart rate elevated.
- 4Focus on form rather than speed to reduce injury risk, especially on handstand push-ups.
- 5Consider resting in the top of the handstand push-up position to catch your breath without coming down.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment during handstand push-ups to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Row or Bike - 3 min
Mobility:
- 30 sec each side Shoulder Stretch - 30 sec
- 30 sec each side Hip Flexor Stretch - 30 sec
- 30 sec each side Ankle Mobility Stretch - 30 sec
Activation: 2 Rounds of:
2 rounds- 10 Dumbbell Deadlifts(Use light weights.)
- 20 sec Handstand Holds - 20 sec
Scaling Options
Intermediate
Reduce weights and reps about 20%
- 1
dumbbell hang squat cleans
Lower weight of dumbbells.
Weight: 36/28 lbs (16/12 kg)
- 2
handstand push ups
Reduce to pike push-ups on floor.
Scaled
Reduce weights and reps about 40%
- 1
dumbbell hang squat cleans
Lower weight of dumbbells.
Weight: 27/21 lbs (12/9 kg)
- 2
handstand push ups
Use box push-ups or dumbbell presses.