For TimeMetconBenchmark10:00
Roaming Diane
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Deadlift
↳ 225/155 lbs (102/70 kg)
Handstand Walk
in meters
Coaching Tips
Strategy
- 1Pace your deadlifts; avoid rushing them to maintain form.
- 2Break the sets if needed (especially the last set) to manage fatigue effectively.
- 3Maintain a steady handstand walk pace, focusing on balance and control rather than speed.
- 4Consider using wall walks or shoulder taps as a fallback if handstand walks are too challenging.
Safety Considerations
Technical Focus
Ensure proper back position during deadlifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Rowing
Mobility:
- 30 sec each side Hamstring Stretch
- 30 sec each arm Shoulder Stretch
- 30 sec each side Wrist Stretch
Activation:
3 rounds- 5 Deadlift (lightweight)(Focus on form.)
- 20 sec Handstand Holds(Use a wall for support.)
Scaling Options
Intermediate
Reduce deadlift weight by 20% and handstand walk distance.
- 1
deadlifts
Weight: 180/125 lbs (81.65/56.7 kg)
- 2
handstand walks
Reduce distance by half.
Scaled
Reduce deadlift weight by 40% and modify handstand walks.
- 1
deadlifts
Weight: 135/95 lbs (61.23/43.09 kg)
- 2
handstand walks
Use pike push-ups or wall walks instead.