For TimeHybridMetconBenchmark15:00
Quarterfinals 23.1
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
9Front Squats
↳ 225/155 lbs (102/70 kg)
225 ftHandstand Walk
15Front Squats
↳ 185/125 lbs (84/57 kg)
15Muscle-Ups
21Front Squats
↳ 135/95 lbs (61/43 kg)
21Chest-to-Wall Handstand Push-Ups
Coaching Tips
Strategy
- 1Break up Front Squats into manageable sets if fatigue sets in (e.g., 5-4 for heavier weights).
- 2Prioritize smooth transitions between movements to save time, especially after the Handstand Walk.
- 3Aim to keep Handstand Walks unbroken to maintain momentum, but have a fallback plan (e.g., short rest) if needed.
- 4Pull up the knees during the Muscle-Ups to maintain rhythm and reduce strain.
- 5For the Chest-to-Wall Handstand Push-Ups, focus on maintaining a tight core and body alignment.
Safety Considerations
Technical Focus
Ensure safe depth and alignment during squats; monitor handstand form to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing - 2 min
Mobility:
- 10 Shoulder Stretch(Focus on flexibility for strict movements.)
- 10 Hip Flexor Stretch(Open up hips for squats.)
- 10 Wrist Stretch(Prepare wrists for handstand and muscle-up.)
Activation:
2 rounds- 5-10 Light Front Squats(Use about 50% of the intended weight.)
- 5-10 Pike Push-Ups(Warm up shoulders for handstand push-ups.)
- 5-8 Band-Assisted Muscle-Ups
Scaling Options
Intermediate
Reduce weights and adjust movements for efficiency.
- 1
front squats
Use reduced weights for all Front Squats.
Weight: 180/125 lbs (82/57 kg)
- 2
muscle ups
Substitute with Pull-Ups + Dips.
- 3
chest-to-wall handstand push-ups
Modify to regular Push-Ups.
Scaled
Significantly reduce weights and modify challenging movements.
- 1
front squats
Use significantly reduced weights for all Front Squats.
Weight: 135/95 lbs (61/43 kg)
- 2
muscle ups
Substitute with Banded Pull-Ups.
- 3
chest-to-wall handstand push-ups
Substitute with Knee Push-Ups.