For TimeMetconWeightliftingBenchmark
Everest
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Back Squat
↳ 315/225 lbs (143/102 kg)
Strict Handstand Push-Up
Coaching Tips
Strategy
- 1Pace yourself on the back squats; consider breaking them up into smaller sets if needed, especially if you're near the weight limit.
- 2For the handstand push-ups, maintain a strong core and stacked alignment to maximize efficiency.
- 3Find a rhythm in your transitions between movements; keep moving and minimize rest to maintain your heart rate.
- 4Common mistake is to allow the knees to buckle inwards during squats; focus on driving them out and maintain a solid stance.
- 5On handstand push-ups, don't rush into the movement; find your balance before beginning your reps.
Safety Considerations
Technical Focus
Ensure proper alignment and depth in squats to avoid knee injuries.
Recommended Warm-Up
Warm-up Cardio:
- 5 min easy Row - 5 min(Keep a steady pace.)
Mobility:
- 30 sec Shoulder Stretch - 30 sec(Focus on opening up the shoulders.)
- 30 sec Hip Flexor Stretch - 30 sec(Stretch both sides to prepare for squats.)
- 10 Ankle Mobility Drill - 30 sec(Ensure proper ankle mobility for squats.)
Activation:
2 rounds- 5 Back Squat (light)(Use about 50% of your working weight.)
- 5 Handstand Push-Up Holds - 15 sec hold(Practice stability in the handstand position.)
Scaling Options
Intermediate
Reduce back squat weight by about 20% and allow for some progression in handstand push-ups.
- 1
back squat
Weight: 250/180 lbs (113/82 kg)
- 2
strict handstand push up
Pike Push-Ups
Scaled
Reduce back squat weight by about 40% and modify handstand push-ups significantly.
- 1
back squat
Weight: 190/135 lbs (86/61 kg)
- 2
strict handstand push up
Strict Press with Dumbbells