For TimeMetcon
Brimstone Handstand Push-Up & Overhead Squat Wrath
2 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
2 Rounds For Time:
400 mRun
21Handstand Push-Up
200 mRun
12Overhead Squat
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1For the runs, maintain a steady pace to avoid burning out before the strength movements.
- 2Aim to break the Handstand Push-Ups into manageable sets if you anticipate difficulty; for instance, consider 10-5-6 if needed.
- 3For Overhead Squats, keep your core tight and focus on maintaining a solid line from your wrists through your hips; consider using a lighter weight if form breaks down.
- 4Stay efficient with transitions between movements to save time.
- 5Make sure to breathe and stay calm during the more strenuous Handstand Push-Ups and overhead squats.
Safety Considerations
Technical Focus
Form breakdown in Overhead Squats due to weight distribution and stability.
Recommended Warm-Up
General Warm-Up:
- 200m Easy Jog - 2 min(Light jog to increase heart rate.)
Mobility Work:
- Shoulder Flexor Stretch - 1 min(Focus on opening shoulders.)
- Overhead Squat Stretch - 1 min(Practice the bottom position of the squat.)
Activation Rounds:
2 rounds- 100m Run(Slightly faster run.)
- 5 Handstand Push-Up(Perform with a kick-up or wall assist.)
- 5 Overhead Squat(Use an empty barbell or PVC pipe.)
Scaling Options
Intermediate
Reduce weight and add modifications as needed.
- 1
overhead squat
Use lighter weights for Overhead Squats.
Weight: 105/65 lbs (48/29 kg)
- 2
handstand push up
Use a stacked mat or box for assisted Handstand Push-Ups.
Scaled
Significantly reduce weights and introduce easier modifications.
- 1
overhead squat
Use lighter weights or a modified range of motion.
Weight: 65/45 lbs (29/20 kg)
- 2
handstand push up
Perform Pike Push-Ups or use a wall walk.