For TimeMetconGymnasticsBenchmark11:00
Push Pull
Gymnastics
Weightlifting
Solo
Workout Details
For Time
11:00
For Time:
7Handstand Push-Up
Deficit for Men
50 ftSled Pull
8Handstand Push-Up
50 ftSled Pull
9Handstand Push-Up
50 ftSled Pull
10Handstand Push-Up
50 ftSled Pull
Coaching Tips
Strategy
- 1Aim to keep a steady pace, as the transition between movements is significant in this triplet format.
- 2For Handstand Push-Ups, attempt to challenge yourself by completing as many reps as possible in the first set, while still maintaining proper form.
- 3Micro-rest between sled pulls if necessary; a brief pause can help maintain grip and power for pulling
- 4Focus on activating the core during sled pulls to stabilize your body and effectively use your legs.
- 5Stay consistent with your deficit on Handstand Push-Ups to build strength rather than compromise form to increase speed.
Safety Considerations
Technical Focus
Ensure strict body alignment during Handstand Push-Ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Sled Push/Row - 1 min(mimic the sled.)
Mobility Work:
- 10 Shoulder Stretches - 30 sec(Focus on freeing shoulder joints.)
- 10 Wrist Flexor Stretches - 30 sec(Prevent overuse injuries.)
- 5 Hip Flexor Stretch - 30 sec(Essential for sled pulling.)
Activation:
2 rounds- 30 sec Handstand Holds - 30 sec(Build shoulder stability.)
- 15 ft Sled Pull (Light Load) - 3 reps(Activate legs with light load.)
Scaling Options
Intermediate
Reduce the Handstand Push-Up reps by 2 per set and use a reduced sled weight.
- 1
handstand push up
Decrease to 5, 6, 7 for each set.
- 2
sled pull
Use lighter sled.
Weight: 100/75 lbs (45/34 kg)
Scaled
Lower the Handstand Push-Up reps and modify to pike push-ups as needed, and weight on the sled.
- 1
handstand push up
Modify to Pike Push-Ups, reducing to 3, 4, 5 per set.
- 2
sled pull
Use minimal sled weight for pulls.
Weight: 50/35 lbs (22/16 kg)