For TimeMetconBenchmark06:00
Fibonacci
5-8-13
Weightlifting
Solo
Workout Details
For Time
06:00
For Time:
5-8-13 reps of:
Parallette Handstand Push-Up
Kettlebell Deadlift
↳ 203/124 lbs (92/56 kg)
Then:
89 mKettlebell Overhead Lunge
↳ 53/35 lbs (24/16 kg)
Coaching Tips
Strategy
- 1Focus on forming a stable base for the Parallette Handstand Push-Ups - engage your core and keep your legs tight.
- 2For Kettlebell Deadlifts, focus on hinging at the hips and maintaining a straight back to prevent injury.
- 3When transitioning to the Kettlebell Overhead Lunges, ensure you stabilize the weight overhead before stepping forward.
- 4Plan your rep strategy: break the Parallette Handstand Push-Ups if necessary to avoid failure, and keep a steady pace on Kettlebell Deadlifts.
- 5Use short, controlled lunges, ensuring your knee doesn’t pass your toes, to maintain balance and control.
Safety Considerations
Technical Focus
Maintain a straight line from head to heels during handstand push-ups.
Recommended Warm-Up
General Warm-Up:
- 3 min Row - 3 min(Use a moderate pace to warm up.)
Mobility:
- 10 Shoulder Stretch - 2 min(Focus on loosening shoulders and wrists.)
- 10 Hip Flexor Stretch - 2 min(Prepare hip flexors for lunges.)
Activation:
2 rounds- 10 Kettlebell Deadlift (light weight) - null(Use a lighter kettlebell for warm-up.)
- 5 Parallette Handstand Push-Up (knee tucks) - null(Control movements; use wall assistance if needed.)
Scaling Options
Intermediate
Reduce weight and modify movements for accessibility.
- 1
parallette handstand push up
Regular Handstand Push-Ups
- 2
kettlebell deadlift
Weight: 163/98 lbs (74/44 kg)
- 3
kettlebell overhead lunge
Overhead Lunge with lighter weight
Weight: 40/26 lbs (18/12 kg)
Scaled
Significantly reduce weight and simplify movements.
- 1
parallette handstand push up
Elevated Push-Ups
- 2
kettlebell deadlift
Weight: 122/74 lbs (55/34 kg)
- 3
kettlebell overhead lunge
Bodyweight Lunges
Weight: 26/17 lbs (12/8 kg)