For TimeMetconBenchmark
Austin Smith
30 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
30 Rounds for Time:
2Muscle-Up
3Power Clean
↳ 155/105 lbs (70/48 kg)
4Handstand Push-Up
Cash-Out:
2,022 meter Row
Original WOD
30 Rounds for Time: 2 Muscle-Ups 3 Power Cleans (155/105 lbs) 4 Handstand Push-Ups Cash-Out: 2,022 meter Row
Coaching Tips
Strategy
- 1Break up muscle-ups into smaller sets if struggling, aiming for 1-2 reps at a time to prevent fatigue.
- 2For power cleans, focus on maintaining a strong core and avoiding rounding the back; consider dropping the weight for better form.
- 3Handstand push-ups can be challenging; perform them to a target or use an abmat for range of motion adjustments.
- 4Maintain consistent pacing throughout the rounds; strive for steady transitions between movements to maintain a rhythm.
- 5Rowing for the cash-out should be steady; focus on maintaining a sustainable pace instead of sprinting.
Safety Considerations
Technical Focus
Ensure proper positioning and technique during muscle-ups to avoid shoulder injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- Shoulder Stretch - 1 min(Focus on both arms)
- Hip Flexor Stretch - 1 min(Easier on the hips during cleans)
- Wrist Stretch - 1 min
Activation Rounds:
2 rounds- 5 5 Muscle-Ups (Using Bands)(Use bands or perform transitions.)
- 5 5 Power Cleans (Empty Bar)(Focus on form.)
- 10 10 Handstand Push-Ups (Kipping or Regular)(Kipping is preferable for activation.)
Scaling Options
Intermediate
Reduce weight and adjust movement complexity.
- 1
muscle up
Banded Pull-ups
- 2
power clean
Weight: 125/85 lbs (56/39 kg)
- 3
handstand push up
Pike Push-ups
- 4
row
Scaled
Focus on proper form; reduce complexity and load.
- 1
muscle up
Ring Rows
- 2
power clean
Weight: 95/65 lbs (43/29 kg)
- 3
handstand push up
DB Press
- 4
row