For TimeMetconBenchmark07:00
Pedal to the Metal 2
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
07:00
For Time:
12Parallette Handstand Push-Ups
24 calRow
16 calBike
8Kettlebell Deadlifts
↳ 203/124 lbs (92/56 kg)
Time Cap: 7 minutes
Coaching Tips
Strategy
- 1Maintain a steady pace on the row and bike to avoid burning out before the kettlebell deadlifts.
- 2Break up the handstand push-ups into manageable sets if needed to maintain form and reduce fatigue.
- 3Transition quickly between movements to maximize efficiency, especially between the row and bike.
- 4For kettlebell deadlifts, focus on keeping a neutral spine and engaging your core to avoid lower back injury.
- 5Keep movements unbroken where possible, especially the kettlebell deadlifts, to save time.
Safety Considerations
Technical Focus
Ensure proper alignment and control during handstand push-ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-up:
- 500 meters Row(Moderate pace to elevate heart rate.)
Mobility Work:
- 10 Shoulder Dislocates(With a band or a broomstick.)
- 10 Wrist Rolls
- 10 each side Hip Flexor Stretch
Activation Sets:
2 rounds- 5 Parallette Handstand Push-Ups(Focus on form.)
- 5 Kettlebell Deadlifts(Use a lighter kettlebell.)
- 200 meters Row(Quick pace to activate.)
Scaling Options
Intermediate
Reduce weight and volume for movements as needed.
- 1
parallette handstand push ups
Kneeling HSPU or DB Shoulder Press
- 2
row
Row for 20 calories
- 3
bike
Bike for 12 calories
- 4
kettlebell deadlifts
Weight: 165/99 lbs (75/45 kg)
Scaled
Further reduce load and reps for accessibility.
- 1
parallette handstand push ups
Pike Push-ups or Elevated Push-ups
- 2
row
Row for 15 calories
- 3
bike
Bike for 8 calories
- 4
kettlebell deadlifts
Weight: 125/75 lbs (57/34 kg)