Quarterfinals 22.1
Workout Details
For Time:
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
3.5/2 in deficit
↳ 50/35 lbs (23/16 kg)
Coaching Tips
Strategy
- 1Break up handstand push-ups and deficit handstand push-ups into manageable sets to avoid fatigue.
- 2For walking lunges, maintain strong posture and drive through your front heel.
- 3Consider pacing early in the workout to sustain energy for the final movements.
- 4Aim to keep lunges unbroken when possible, but don’t hesitate to take short breaks if form starts to suffer.
- 5Prioritize control and balance during the overhead lunges, ensuring the weights are directly overhead.
Safety Considerations
Technical Focus
Ensure proper alignment and core engagement during overhead and handstand movements.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Rowing - 3 min(Moderate pace to activate lower body.)
Mobility Work:
- 10 Shoulder Dislocates(Focus on shoulder range of motion.)
- 30 sec each side Hip Flexor Stretch
- 30 sec each side Wrist Flexor Stretch
Activation:
2 rounds- 10 Dumbbell Shoulder Press(Use light weights to warm up shoulders.)
- 10 Walking Lunges(Focus on form and balance.)
- 30 sec Handstand Holds(Practice balance in a controlled environment.)
Scaling Options
Intermediate
Reduced weights and movement modifications for upper body pressing.
- 1
dumbbell walking lunges
Weight: 40/25 lbs (18/11 kg)
- 2
handstand push up
Pike Push-Ups
- 3
front rack walking lunges
Weight: 40/25 lbs (18/11 kg)
- 4
deficit handstand push up
Regular Handstand Push-Ups
- 5
overhead walking lunges
Weight: 40/25 lbs (18/11 kg)
- 6
strict handstand push up
Pike Push-Ups
Scaled
Further reductions in weight and modifications for foundational movements.
- 1
dumbbell walking lunges
Weight: 30/15 lbs (14/7 kg)
- 2
handstand push up
Push-Ups
- 3
front rack walking lunges
Weight: 30/15 lbs (14/7 kg)
- 4
deficit handstand push up
Box Push-Ups
- 5
overhead walking lunges
Weight: 30/15 lbs (14/7 kg)
- 6
strict handstand push up
Kneeling Push-Ups