AMRAPMetconBenchmark08:00
Open 15.4
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
08:00
AMRAP in 8 minutes:
3Handstand Push-Up
3Clean
↳ 185/125 lbs (84/57 kg)
6Handstand Push-Up
3Clean
↳ 185/125 lbs (84/57 kg)
9Handstand Push-Up
3Clean
↳ 185/125 lbs (84/57 kg)
12Handstand Push-Up
6Clean
↳ 185/125 lbs (84/57 kg)
15Handstand Push-Up
6Clean
↳ 185/125 lbs (84/57 kg)
18Handstand Push-Up
6Clean
↳ 185/125 lbs (84/57 kg)
21Handstand Push-Up
9Clean
↳ 185/125 lbs (84/57 kg)
Etc., following same pattern until time is up
Coaching Tips
Strategy
- 1Pace the handstand push-ups; avoid going to failure on early rounds.
- 2Focus on keeping a strong core and straight body during the handstand push-ups.
- 3Transitions between movements should be quick to maximize rounds completed.
- 4For cleans, maintain good form and try to keep them unbroken when possible.
- 5Consider strategy on how to break up the handstand push-ups based on your skill level.
Safety Considerations
Technical Focus
Ensure the handstand push-up form is stable to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rower - 2 min(Focus on steady pace.)
Mobility:
- Shoulder Stretch - 30 sec each side(Target shoulders and wrists.)
- Wrist Flexor Stretch - 30 sec each side
- Hip Flexor Stretch - 30 sec each side
Activation:
2 rounds- 5 Handstand Push-Ups (kipping or strict)(Perform at a lower volume to warm up.)
- 5 Power Cleans (light weight)(Focus on form and technique.)
Scaling Options
Intermediate
Reduce weights for cleans and modify handstand push-ups.
- 1
handstand push up
Pike Push-Ups
- 2
clean
Weight: 145/95 lbs (66/43 kg)
Scaled
Significantly reduce weights and modify handstand push-ups.
- 1
handstand push up
Banded Handstand Push-Ups or Decline Push-Ups
- 2
clean
Weight: 75/55 lbs (34/25 kg)