For TimeMetconBenchmark
Dizzy Diane
15-12-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
15-12-9 reps of:
Deadlift
↳ 155/105 lbs (70/48 kg)
21 ftHandstand Walk
Handstand Push-Up
Coaching Tips
Strategy
- 1Break the Deadlifts into manageable sets to avoid fatigue, especially on the way to 9 reps.
- 2Aim for steady pacing in the Handstand Walk to ensure good balance and technique; consider a lower distance if needed.
- 3For Handstand Push-Ups, focus on full range of motion, but if struggling, transition to elevated push-ups or box pike push-ups to maintain form.
Safety Considerations
Technical Focus
Maintain a neutral spine during Deadlifts to prevent back injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Keep a relaxed pace to warm up the body.)
Mobility Work:
- 10-15 Shoulder Dislocates(Using a band or PVC pipe.)
- 10-15 seconds each side Hip Flexor Stretch
- 10-15 seconds each side Wrist Stretch
Activation:
2 rounds- 5-10 Deadlift (light weight)(Focus on form and technique.)
- Wall Walks (or Pike Push-Ups) - 30 seconds(3-5 rounds, focus on getting accustomed to being upside down.)
Scaling Options
Intermediate
Reduce weights and/or modify movements for skill
- 1
deadlift
Reduce weight for Deadlifts by ~20%.
Weight: 125/85 lbs (56/39 kg)
- 2
handstand walk
Shorten distance of Handstand Walk to 15 feet.
- 3
handstand push up
Use elevated push-ups or strict DB press.
Scaled
Further reduce weights and modify movements for accessibility
- 1
deadlift
Reduce weight for Deadlifts by ~40%.
Weight: 95/65 lbs (43/29 kg)
- 2
handstand walk
Substitute with Bear Crawls for distance.
- 3
handstand push up
Perform Push-Ups on knees or incline Push-Ups.