For TimeMetconBenchmark30:00
Bradshaw
10 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
10 rounds
- 1Handstand Push-Up3 reps
- 2Deadlift6 reps
155/null lbs (70/0 kg)
- 3Pull-Up12 reps
- 4Double-Under24 reps
Coaching Tips
Strategy
- 1Focus on maintaining consistent reps across all rounds.
- 2Take small breaks if needed but try to minimize rest period to keep the intensity high.
- 3Ensure proper form to avoid injuries, especially on Deadlifts.
Safety Considerations
Technical Focus
Ensure proper form on Handstand Push-Ups and Deadlifts to prevent injury.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Lighter Deadlifts and options for Handstand Push-Ups.
- 1
handstand push up
Pike Push-Ups
- 2
deadlift
Scale down to 135/95 lbs
Weight: 135/95 lbs (61/43 kg)
- 3
pull up
Kipping Pull-Ups or Band-Assisted Pull-Ups
- 4
double under
Single-Unders
Scaled
Bodyweight options and lighter weights.
- 1
handstand push up
Handstand Hold or Feet on Box Push-Ups
- 2
deadlift
Use a lighter kettlebell or dumbbell instead
- 3
pull up
Ring Rows or Jumping Pull-Ups
- 4
double under
Reduce heights or do step-ups instead.