For TimeMetconBenchmark10:00
Open 19.3
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
200 ftDumbbell Overhead Lunges
↳ 50/35 lbs (23/16 kg)
50Dumbbell Box Step-Ups
50Strict Handstand Push-Ups
200 ftHandstand Walk
Coaching Tips
Strategy
- 1Start with a moderate pace on the overhead lunges to conserve energy for the more challenging movements.
- 2Keep your lunges unbroken if possible, ensuring you maintain a strong core and upright torso for stability.
- 3Consider breaking the step-ups into smaller sets if they become taxing; it's better to take short breaks than to slow down significantly.
- 4Focus on form during the strict handstand push-ups; using a wall for assistance can help if necessary.
- 5For the handstand walk, practice kicking up directly into the handstand; consider walking in smaller increments to maintain balance.
Safety Considerations
Technical Focus
Ensure proper alignment in overhead position during lunges to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up: 1-2 min
- 30 Jumping Jacks
Mobility: 2 min
- 10 Shoulder Pass-Throughs(Use a resistance band or broomstick.)
- 10 Hip Flexor Stretch - 30 sec each side
- 5 Wrist Stretch - 15 sec each side
Activation: 3 min
2 rounds- 10 Dumbbell Overhead Press
- 10 each leg Box Step-Ups (no weight)(Focus on full range of motion.)
- 30 sec Handstand Hold (against wall)
Scaling Options
Intermediate
Reduce weight and reps slightly to ensure form and safety
- 1
dumbbell overhead lunges
Use lighter weights.
Weight: 40/30 lbs (18/14 kg)
- 2
dumbbell box step ups
Perform without dumbbells.
- 3
strict handstand push ups
Perform pike push-ups instead.
- 4
handstand walk
Do handstand holds instead.
Scaled
Adjustments to movements and weights for most effective performance
- 1
dumbbell overhead lunges
Use bodyweight or lighter weights.
Weight: 30/20 lbs (14/9 kg)
- 2
dumbbell box step ups
Perform as box step-ups without dumbbells.
- 3
strict handstand push ups
Perform assisted handstand push-ups or regular push-ups.
- 4
handstand walk
Walk or hold in a bent-arm position.