For TimeMetconBenchmark30:00
BRADSHAW
10 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
30:00
10 Rounds for Time:
3Handstand Push-Up
6Deadlift
↳ 155/0 lbs (70/0 kg)
12Pull-Up
24Double-Under
Original WOD
10 Rounds for Time: 3 Handstand Push-Ups 6 Deadlifts (155 lbs) 12 Pull-Ups 24 Double-Unders
Coaching Tips
Strategy
- 1Pace yourself early on to maintain form and avoid fatigue in later rounds.
- 2Break down the Pull-Ups into manageable sets if needed, such as 6-6.
- 3Try to keep your sets of Handstand Push-Ups unbroken, or limit to no more than 2 sets.
- 4Use quick transitions between movements to keep your heart rate up without wasting time.
- 5Focus on posture and technique during the Deadlifts to prevent back injuries.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment during Handstand Push-Ups to prevent injuries.
Recommended Warm-Up
General Warm-Up:
- 1 min Jump Rope, Easy - 1 min
Mobility Work:
- 10 Shoulder Dislocates(Use a band if available.)
- 5 per side Hip Flexor Stretch
- 5 per side Wrist Stretch
Activation Mini-WOD:
2 rounds- 3 3 Handstand Push-Ups(Use a wall for support.)
- 6 6 Deadlifts (Empty Barbell)(Focus on form.)
- 12 12 Pull-Ups (Banded or Jumping)
- 24 24 Single-Unders(Transition gradually to Double-Unders.)
Scaling Options
Intermediate
Reduce weights and reps for intermediate level while maintaining intensity.
- 1
handstand push up
Pike Push-Ups
- 2
deadlift
Weight: 125/ lbs (56/ kg)
- 3
pull up
Banded Pull-Ups
- 4
double under
Single-Unders
Scaled
More significant reductions in reps and weight for scaled athletes.
- 1
handstand push up
Handstand Push-Ups (Box Variation)
- 2
deadlift
Weight: 95/75 lbs (43/34 kg)
- 3
pull up
Ring Rows
- 4
double under
Single-Unders