For TimeMetconBenchmark09:00
Open 18.4
Weightlifting
Gymnastics
Solo
Workout Details
For Time
09:00
For Time:
21-15-9 Reps of:
Deadlift
↳ 225/155 lbs (102/70 kg)
Handstand Push-Up
Then, 21-15-9 Reps of:
Deadlift
↳ 315/205 lbs (143/93 kg)
50 ftHandstand Walk
Time Cap: 9 minutes
Coaching Tips
Strategy
- 1Break the deadlifts into manageable sets if you struggle with heavy weights; consider 11-10 or 8-7-5 for batches.
- 2For the handstand push-ups, consider a wall for support, and break them up to maintain form and avoid failure.
- 3Pace the handstand walk – don’t rush to avoid losing balance, take small, controlled steps.
- 4Transition smoothly between movements to maximize time efficiency; practice the skills if needed before the workout begins.
- 5Stay tight in your core during all movements to maintain stability and reduce injury risk.
Safety Considerations
Technical Focus
Ensure proper form on deadlifts to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- 500 Rowing (or biking) - 2-3 min(At a moderate pace, focusing on form.)
Mobility:
- 10-15 Shoulder Dislocates(With a band or PVC.)
- 30 sec each side Hip Flexor Stretch(Focus on opening up the hips.)
- 30 sec each side Wrist Stretches(Important for handstand work.)
Activation:
2 rounds- 5 Deadlifts (light weight)(Focus on form, use about 50% of working weight.)
- 5-10 Pike Push-Ups(Prepare for handstand push-ups.)
- 5-10 ft Handstand Walk practice(Use wall support if needed.)
Scaling Options
Intermediate
Reduce weight for deadlifts by ~20%.
- 1
deadlift
Weight: 180/125 lbs (82/57 kg)
- 2
handstand push up
strict push-ups or hand release push-ups
- 3
handstand walk
shorter distance (25 ft)
Scaled
Reduce weight for deadlifts by ~40%, utilize modifications for other movements.
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
handstand push up
pike push-ups or dumbbell shoulder press
- 3
handstand walk
substitution with wall walks