For TimeMetconBenchmark10:00
Quarterfinals 21.1
Gymnastics
Weightlifting
Solo
Workout Details
For Time
10:00
For Time
3 Rounds of:
10Strict Handstand Push-Up
10Dumbbell Hang Power Clean
↳ 50/35 lbs (23/16 kg)
50Double-Under
1 minRest
Then, 3 Rounds of:
10Kipping Handstand Push-Up
10Dumbbell Shoulder-to-Overhead
↳ 50/35 lbs (23/16 kg)
50Double-Under
Coaching Tips
Strategy
- 1Maintain a steady pace on the strict handstand push-ups to avoid fatigue early in the workout.
- 2For dumbbell movements, find a rhythm with your breathing and grip to keep transitions smooth.
- 3Aim to complete the double-unders unbroken if you can; otherwise, break them into sets of 25 to avoid long breaks.
- 4Rest the minimum time between rounds to maintain intensity; 30 seconds should suffice before you begin the next set of movements.
- 5On kipping handstand push-ups, focus on using your legs to generate momentum, but keep the core engaged to avoid overextending.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment during handstand push-ups to avoid injury.
Recommended Warm-Up
- 500m Row(Warm up with light intensity.)
Mobility Drills:
- 5 per side Shoulder Stretch - 30 secs
- 2 per side Wrist Flexor Stretch - 30 secs
- 2 per side Hip Flexor Stretch - 30 secs
Activation Set: 2 Rounds of:
2 rounds- 5 Push-Up(Focus on form.)
- 5 Dumbbell Shoulder Press(Light weight to activate shoulders.)
- 20 Jump Rope(Pace yourself as if in the WOD.)
Scaling Options
Intermediate
Reduce weights by 20% and try strict variations of handstand push-ups.
- 1
strict handstand push ups
Pike Push-Ups
- 2
dumbbell hang power cleans
Lower weight to 40/28 lbs
Weight: 40/28 lbs (18/13 kg)
- 3
dumbbell shoulder to overheads
Lower weight to 40/28 lbs
Weight: 40/28 lbs (18/13 kg)
Scaled
Reduce weights by 40% and modify movement difficulty.
- 1
strict handstand push ups
Wall Walks or Seated Dumbbell Press
- 2
dumbbell hang power cleans
Lower weight to 30/20 lbs
Weight: 30/20 lbs (14/9 kg)
- 3
dumbbell shoulder to overheads
Lower weight to 30/20 lbs
Weight: 30/20 lbs (14/9 kg)