For TimeMetconBenchmark
Damn Diane
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
15Deadlift
↳ 315/205 lbs (143/93 kg)
15Strict Deficit Handstand Push-Up
3.5/2 in deficit
Coaching Tips
Strategy
- 1Break up Deadlifts into manageable sets (e.g., 5-5-5) to maintain form and stay efficient throughout the rounds.
- 2On Strict Deficit Handstand Push-Ups, practice kicking up with control and engage the core to stabilize and prevent falling.
- 3Focus on breathing: exhale on exertion for both Deadlifts and Handstand Push-Ups to help with the lift.
- 4Set a steady pace for Deadlifts; avoid going too fast and losing form. Transition quickly but deliberately to maximize efficiency between movements.
- 5Use a spotter or wall for balance if necessary during the Handstand Push-Ups.
Safety Considerations
Technical Focus
Maintain a neutral spine during deadlifts and ensure proper handstand alignment to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Row at a moderate pace to raise heart rate.)
Mobility Focus:
- 10 Shoulder Dislocates(Use a band or PVC pipe to stretch shoulders.)
- 10 per side Hip Flexor Stretch(Hold for 30 seconds each side, focus on stretching hip flexors.)
- 10 per side Wrist Flexor Stretch(Pan out into a stretch for the wrist before intense movements.)
Activation:
2 rounds- 5 Deadlifts (light)(Use approximately 50% of WOD weight for quick and controlled lifts.)
- 30 sec Handstand Hold(Kick up into a handstand against a wall and hold for stability.)
Scaling Options
Intermediate
Reduce weights and adjust movement range for safety and effectiveness.
- 1
deadlift
Reduce weight by approximately 20%.
Weight: 250/155 lbs (113/70 kg)
- 2
strict deficit handstand push up
Reduce deficit height by using a lower platform, or perform regular Handstand Push-Ups.
Scaled
Provide alternative movements and further reduce weights.
- 1
deadlift
Reduce weight by approximately 40%.
Weight: 190/105 lbs (86/48 kg)
- 2
strict deficit handstand push up
Perform regular Handstand Push-Ups or incline push-ups on a box or bench.