The Separator
Workout Details
For Time
↳ 225/0 lbs (102/0 kg)
↳ 205/0 lbs (93/0 kg)
↳ 185/0 lbs (84/0 kg)
20 Burpees
↳ 0/165 lbs (0/75 kg)
↳ 0/145 lbs (0/66 kg)
↳ 0/125 lbs (0/57 kg)
2 Ring Handstand Push-Ups
Coaching Tips
Strategy
- 1Break up high-rep movements such as Ring Handstand Push-Ups and Burpees into manageable sets (e.g., 3-4 sets) to avoid early fatigue.
- 2During the squats, maintain an upright torso to protect your lower back and engage your core effectively.
- 3Focus on steady pacing across the different movements to prevent burnout; avoid sprinting from one movement to the next without recovery.
- 4Plan transitions to make them smooth; for example, lay out your gear in a way that minimizes distance between movements, particularly from the squats to the burpees.
- 5Use the burpees as a recovery movement; while they are high-intensity, approach them with a consistent rhythm rather than rushing through.
Safety Considerations
Technical Focus
Watch for proper range of motion in the handstand push-ups and squats to prevent shoulder and lower back strain.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks(Engages full body for 2-3 minutes.)
Mobility Work:
- 10 Shoulder Dislocates(Focus on shoulder flexibility.)
- 10 each side Hip Openers(Improves squat depth.)
- 30 sec Wrist Stretch(Prepares wrists for push-ups.)
Activation Set:
2 rounds- 10 Air Squats(Activate legs.)
- 5 Inch Worms(Engages shoulders and core.)
- 30 sec each side Alternating Handstand Holds(Prepare shoulders and balance.)
Scaling Options
Intermediate
Reduce weight and modify movements for improved comfort and technique.
- 1
ring handstand push up
Banded Handstand Push-Ups
- 2
back squat
Weight: 180/135 lbs (82/61 kg)
- 3
overhead squat
Weight: 155/95 lbs (70/43 kg)
- 4
front squat
Weight: 165/115 lbs (75/52 kg)
Scaled
Significantly reduce weight and adjust movements to ensure feasibility.
- 1
ring handstand push up
Pike Push-Ups
- 2
back squat
Weight: 135/95 lbs (61/43 kg)
- 3
overhead squat
Weight: 95/65 lbs (43/30 kg)
- 4
front squat
Weight: 115/75 lbs (52/34 kg)