For TimeMetconBenchmark10:00
DIANE
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Deadlift
↳ 225/155 lbs (102/70 kg)
Handstand Push-Up
Original WOD
For Time: 21-15-9 reps of: Deadlifts (225/155 lbs) Handstand Push-Ups
Coaching Tips
Strategy
- 1Pace yourself through the first set of deadlifts to avoid fatigue before handstand push-ups.
- 2Consider breaking up handstand push-ups earlier to maintain better form.
- 3Focus on controlled eccentric (lowering) phases of both movements to maximize muscle engagement.
- 4Use the down time in between handstand push-ups to prepare mentally for the next set.
- 5Perform deadlifts unbroken if form allows, as it's beneficial for consistency.
Safety Considerations
Technical Focus
Ensure proper back positioning during deadlifts to prevent rounding.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row (easy pace)
Mobility Work:
- Pigeon Stretch - 30 seconds each side
- 10 reps Shoulder Dislocates
- 10 reps Cat-Cow Stretch
Activation Sets:
2 rounds- 5 reps Deadlift (light)(Focus on form.)
- 20 seconds Handstand Holds(Kick up to wall for support.)
Scaling Options
Intermediate
Reduce the weight for deadlifts by 20% and modify handstand push-ups.
- 1
deadlift
Standard Deadlift
Weight: 180/125 lbs (81/57 kg)
- 2
handstand push up
Pike Push-Ups
Scaled
Reduce the weight for deadlifts by 40% and use an easier push-up variation.
- 1
deadlift
Standard Deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
handstand push up
Standing DB Press