For TimeMetconBenchmark
Bane
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
40Handstand Push-Up
20Muscle-Up
10Rounds of Macho Man
↳ 185/135 lbs (84/61 kg)
1 Round of Macho Man:
3Power Clean
↳ 185/135 lbs (84/61 kg)
3Front Squat
↳ 185/135 lbs (84/61 kg)
3Push Jerk
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Pace yourself on the handstand push-ups, breaking them into manageable sets if needed to avoid failure.
- 2For muscle-ups, focus on the transition; consider doing a few pull-ups and dips for practice to prepare.
- 3During the Macho Man rounds, keep your power cleans unbroken if possible, but don't hesitate to drop the bar if form breaks.
- 4Transition quickly between movements to keep the intensity high, especially between rounds of Macho Man.
- 5Use fast-set techniques for the front squats and push jerks to maintain rhythm.
Safety Considerations
Technical Focus
Ensure proper positioning during overhead movements to prevent shoulder strain.
Recommended Warm-Up
General Cardio:
- 500 meters Rowing(Focus on cardio endurance before hitting the WOD.)
Mobility:
- 3-5 Shoulder Stretch - 30 sec(Open up the shoulders.)
- 3-5 Wrist Stretch - 30 sec(Prepare wrists for handstand push-ups and muscle-ups.)
- 3-5 Hip Opener - 30 sec(Increase hip mobility for squats.)
Activation:
2 rounds- :30 Handstand Hold(Get comfortable in the inverted position.)
- 5 Empty Bar Power Clean(Focus on technique.)
- 5 Bodyweight Front Squat(Warm up the legs.)
- 5 Push Jerk with Empty Bar(Ensure shoulder stability.)
Scaling Options
Intermediate
Reduce weights and modify movements for accessibility.
- 1
handstand push up
Pike Push-Ups
- 2
muscle up
Banded Muscle-Ups or Pull-Ups + Dips
- 3
rounds of macho man
Same structure, lighter weight.
Weight: 150/105 lbs (68/48 kg)
Scaled
Significant modifications for beginners or underdeveloped strength.
- 1
handstand push up
Box HSPU or Elevated Pike Push-Ups
- 2
muscle up
Pull-Ups + Dips or Ring Rows + Dips
- 3
rounds of macho man
Same structure, decreased weight.
Weight: 95/65 lbs (43/29 kg)