For TimeMetconBenchmark07:00
The Final 1
3 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
07:00
3 Rounds for Time:
30Push-Up
Hand Release
21Overhead Squat
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Start with a steady pace on the Push-Ups to avoid early fatigue; consider breaking them into smaller sets if needed.
- 2Maintain control on the descent of Overhead Squats, ensure full depth is achieved for optimal muscle engagement.
- 3Use the rest between movements to shake out the arms and reload your stance for Overhead Squats.
- 4For the Overhead Squats, keep your core tight and elbows locked to maintain stability, focusing on posture.
- 5Approach transitions smoothly to maximize efficiency; aim to keep rest periods shorter.
Safety Considerations
Technical Focus
Ensure proper overhead positioning during Overhead Squats to prevent shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 50 Jumping Jacks
Mobility:
- 10 Shoulder Dislocates(Use a resistance band or dowel.)
- Hip Flexor Stretch - 30 sec each side
- Ankle Mobility Stretch - 30 sec each side
Activation:
3 rounds- 5-10 Push-Ups(Focus on hand release.)
- 5 Overhead Squat (light weight)(Practice proper form with light barbell or PVC.)
Scaling Options
Intermediate
Reduce weight for Overhead Squats and consider scaling Push-Ups.
- 1
push ups
Regular Push-Ups
- 2
overhead squat
Reduce barbell weight by ~20%.
Weight: 75/55 lbs (34/25 kg)
Scaled
Further reduce weight and modify Push-Ups for easier progression.
- 1
push ups
Knees on ground Push-Ups
- 2
overhead squat
Reduce barbell weight by ~40%.
Weight: 65/45 lbs (29/20 kg)