For TimeMetconBenchmark09:00
Open 20.3
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
09:00
For Time:
21-15-9 Reps of:
Deadlifts
↳ 225/155 lbs (102/70 kg)
Handstand Push-Ups
Then, 21-15-9 Reps of:
Deadlifts
↳ 315/205 lbs (143/93 kg)
50 ftHandstand Walk
Time Cap: 9 Minutes
Coaching Tips
Strategy
- 1Break the Deadlifts into smaller sets to maintain form and avoid early fatigue, especially with the heavier loads.
- 2For Handstand Push-Ups, focus on keeping a tight core and driving through the shoulders to maintain balance and control.
- 3Utilize a wall if needed for support during Handstand Walks; practice balance with shorter distances before attempting the full 50 feet.
- 4Plan your transitions to minimize downtime between movements, allowing for quick shifts from Deadlifts to Handstand Push-Ups and then to the Handstand Walks.
- 5Be conscious of breathing; use controlled exhales during lifting phases and push-ups.
Safety Considerations
Technical Focus
Ensure proper spine alignment during Deadlifts and Handstand Push-Ups.
Recommended Warm-Up
General Warm-Up:
- 500m Row
Mobility Work:
- 5-10 Shoulder Stretch - 30 sec per side(Focus on pec, shoulder, and triceps mobility.)
- 5-10 Lunges with Torso Twist - 30 sec(Opens up hips and activates core.)
- 5 Wrist Flexor Stretch - 30 sec(Prepares wrists for support during push-ups.)
Activation Set:
2 rounds- 5 Deadlifts (empty bar)(Focus on form, lower back engagement.)
- 3 Handstand Push-Ups (kipping or strict)(Use a wall for support as needed.)
- 4-5 ft Handstand Walk (short distance)(Balance practice before full length.)
Scaling Options
Intermediate
Reduce weights and modify movements.
- 1
deadlift
Deadlift weights reduced by approximately 20%.
Weight: 180/110 lbs (82/50 kg)
- 2
handstand push up
Reduce to Pike Push-Ups.
- 3
handstand walk
Shorter distance or wall support.
Scaled
Further reduce weights and simplify movements.
- 1
deadlift
Deadlift weights reduced by approximately 40%.
Weight: 135/95 lbs (61/43 kg)
- 2
handstand push up
Banded Push-Ups or regular Push-Ups.
- 3
handstand walk
Replace with Bear Crawl for distance.