For TimeMetcon

Atomic Strict Wall-Facing Handstand Push-Up Inferno

4 Rounds

Monostructural

Gymnastics

Solo

Workout Details

For Time

4 Rounds for Time:

400 mRun

7Strict Wall-Facing Handstand Push-Up

Original WOD

4 Rounds for Time:
400m Run
7 Strict Wall-Facing Handstand Push-Ups

Coaching Tips

Strategy

1Pace the run with a goal of maintaining a steady effort across all rounds; don't sprint too hard here to save energy for the handstand push-ups.
2Focus on keeping handstand push-ups strict; break them into manageable sets (e.g., 4-3) if needed to maintain form and avoid failure.
3Utilize micro-rest during the transition from the run to the handstand push-ups; take a few deep breaths before starting the push-ups if fatigue sets in.
4Aim to maintain a consistent cycle time between the run and the handstand push-ups each round.

Safety Considerations

Technical Focus

Ensure proper alignment and control during handstand push-ups to avoid shoulder strain.

Recommended Warm-Up

General Warm-Up:

Jog - 2-3 min(Easy pace to increase heart rate.)

Mobility Work:

5 Shoulder Stretch - 30 sec(Focus on opening up shoulders.)
5 Wrist Flexor Stretch - 30 sec(Avoid wrist discomfort during handstand push-ups.)
5 Hip Flexor Stretch - 30 sec(To prepare for the runs.)

Activation Round:

2 rounds

Run - 1 min(Light jog to get the legs moving.)
Wall-Facing Handstand Hold - 30 sec(Build strength and confidence for the push-ups.)
Kipping Handstand Push-Ups - 30 sec(Practice the motion. Avoid strict form to preserve strength.)

Scaling Options

Intermediate

Reduce the number of handstand push-ups and adjust running pace.

1
run
Run distance reduced to 300m.
2
strict wall facing handstand push up
Reduce handstand push-ups to 5 reps.

Scaled

Use easier progressions for the push-ups.

1
run
Run distance reduced to 200m.
2
strict wall facing handstand push up
Substitute with Pike Push-Ups, 5 reps.

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