For TimeMetconBenchmark12:00
Diane
21-15-9
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
12:00
21-15-9
- 1Deadlift
225/155 lbs (102/70 kg)
- 2Handstand Push-Up
Coaching Tips
Strategy
- 1Focus on maintaining a strong back during deadlifts.
- 2Control your descent on handstand push-ups to ensure safe landings.
- 3Consider breaking up the handstand push-ups into smaller sets if fatigue sets in.
Safety Considerations
Technical Focus
Ensure proper handstand push-up form to avoid 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
Lowered weights for male and female, 185 lbs / 125 lbs
- 1
deadlift
Weight: 185/125 lbs (84/57 kg)
Scaled
Used lighter weights or bodyweight for some movements
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)