For TimeMetconBenchmark
Rosa
5 Rounds
Gymnastics
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
10Handstand Push-Up
400 mRun
Coaching Tips
Strategy
- 1Break handstand push-ups into manageable sets if necessary, aiming for 5-5 instead of 10 unbroken.
- 2Use a consistent pacing for the 400m runs; maintain a steady pace to avoid burnout in later rounds.
- 3Focus on maintaining a good form throughout both movements to reduce the risk of injury.
- 4Take micro-rests if needed before starting the next round, especially if handstand push-ups are challenging.
- 5Stay mentally engaged; count your rounds and expected time per round to keep motivation high.
Safety Considerations
Technical Focus
Ensure proper alignment and control in the handstand push-up to avoid shoulder injury.
Recommended Warm-Up
General Warm-Up:
- Easy Run - 2 min(Maintain an easy pace.)
Shoulder & Hip Mobility:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- Pigeon Stretch - 1 min each side(Focus on hip flexibility.)
- Downward Dog Stretch - 1 min(Focus on shoulder and hamstring stretch.)
Activation for HSPU and Running:
2 rounds- 5 Pike Push-Ups(Focus on the shoulder press movement.)
- 30 sec High Knees(Get the heart rate up.)
- 3 Wall Walk(Practice handstand control.)
Scaling Options
Intermediate
Reduce HSPU volume and run distance.
- 1
handstand push ups
Reduce HSPU to 5 per round.
- 2
runs
Reduce run to 300m.
Scaled
Use banded pushes or reduced distance.
- 1
handstand push ups
Use banded push-ups or pike push-ups (10 reps).
- 2
runs
Reduce run to 200m.