Regionals 18.5
Workout Details
For Time:
↳ 70/50 lbs (32/23 kg)
Box height: 24/20 in
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Coaching Tips
Strategy
- 1Break the handstand push-ups into smaller sets to avoid fatigue. Aim for sets of 10-15 reps.
- 2Consider a steady pace on the toes-to-bars, maintaining a rhythm to avoid hanging too long on the bar.
- 3Try to complete the assault bike as consistently as possible, not burning out too quickly.
- 4For dumbbell step-overs, focus on maintaining a solid core and steady footing on the box. Consider stepping instead of jumping to reduce fatigue.
- 5Use short, purposeful breaks between movements to maintain a steady output without fully resting.
Safety Considerations
Technical Focus
Watch for shoulder stability and proper form during handstand push-ups and dumbbell overhead lunges.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Bike - 2 min easy
Mobility Warm-Up:
- 5 per side Shoulder Stretch - 30 sec(Stretch shoulders and triceps.)
- 5 per side Hip Flexor Stretch - 30 sec(Focus on the hip flexor muscles.)
- 5 per side Hamstring Stretch - 30 sec(Keep your back straight while bending over.)
Activation Movements:
2 rounds- 5-10 Push-Up(Focus on keeping a tight core.)
- 8-10 Dumbbell Press (light weight)(Warm up shoulders with light weights.)
- 5 per leg Bodyweight Lunges(Focus on form and depth.)
Scaling Options
Intermediate
Reduce weights by ~20% and adjust reps where necessary.
- 1
handstand push ups
Kipping Handstand Push-Ups
- 2
toes to bar
Knees to Chest
- 3
assault bike
Reduce calorie goal to 40
- 4
dumbbell box step overs
Lower dumbbell weight for step-overs.
Weight: 56/40 lbs (25/18 kg)
- 5
right arm dumbbell overhead lunges
Reduce weight for lunges.
Weight: 56/40 lbs (25/18 kg)
- 6
left arm dumbbell overhead lunges
Reduce weight for lunges.
Weight: 56/40 lbs (25/18 kg)
Scaled
Reduce weights by ~40% and modify movements appropriately.
- 1
handstand push ups
Handstand Push-Ups to Box or Pike Push-Ups
- 2
toes to bar
Hanging Knee Raises
- 3
assault bike
Reduce calorie goal to 30
- 4
dumbbell box step overs
Lower dumbbell weight for step-overs.
Weight: 40/30 lbs (18/14 kg)
- 5
right arm dumbbell overhead lunges
Reduce to bodyweight.
Weight: 40/30 lbs (18/14 kg)
- 6
left arm dumbbell overhead lunges
Reduce to bodyweight.
Weight: 40/30 lbs (18/14 kg)