For TimeMetconBenchmark10:00
Second Cut
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
800 mRow
66Kettlebell Shoulder-to-Overheads
↳ 35/26 lbs (16/12 kg)
Each hand uses a kettlebell of the specified weight
132 ftHandstand Walk
Time Cap: 10 minutes
Coaching Tips
Strategy
- 1Maintain a steady pace on the row for optimal output without fatigue.
- 2Break the kettlebell shoulder-to-overheads into manageable sets (e.g., 10s or 15s) to prevent burnout.
- 3For the handstand walk, focus on maintaining a tight core and straight legs to control balance and minimize falls.
- 4Use micro-rests during the kettlebell reps, setting the kettlebells down to fully reset can save time overall when factoring in fatigue.
- 5Plan your transitions between movements wisely to reduce downtime.
Safety Considerations
Technical Focus
Ensure overhead stability and proper handstand form to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500 Row - 2 min easy(Row at a moderate pace to prepare for the 800m row in the WOD.)
Mobility:
- 10 Shoulder Dislocates(Using a band or PVC pipe.)
- 30 sec each leg Hip Flexor Stretch
- 30 sec each arm Wrist Stretch
Activation:
2 rounds- 10 Kettlebell Swings(Focus on driving through the hips.)
- 20-30 sec Handstand Holds(Kick up against the wall to warm up shoulders.)
- 10 Air Squats(Ensure to open up the hips.)
Scaling Options
Intermediate
Reduce Kettlebell weight and Handstand Walk distance.
- 1
kettlebell shoulder to overheads
Kettlebell weight reduction.
Weight: 28/20 lbs (12.7/9.1 kg)
- 2
handstand walk
Reduce Handstand Walk to 100 ft.
Scaled
Modify to bodyweight movements and reduce distance.
- 1
kettlebell shoulder to overheads
Kettlebell weight reduction.
Weight: 20/15 lbs (9.1/6.8 kg)
- 2
handstand walk
Replace with Bear Crawl for 132 ft.
- 3
row
Shorten the row distance to 400m.