For TimeMetconBenchmark10:00
Freestyle Diane
45 reps each
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
45 reps each of:
Deadlift
↳ 225/155 lbs (102/70 kg)
Handstand Push-Up
Partition as needed to complete 45 reps of each exercise as quickly as possible.
Coaching Tips
Strategy
- 1Partition your reps effectively, for example, sets of 5-10 to manage fatigue for handstand push-ups.
- 2Focus on maintaining a strong core and proper form during deadlifts to avoid rounding your back.
- 3Keep transitions quick between movements to optimize your time, especially during the handstand push-ups.
Safety Considerations
Technical Focus
Ensure proper deadlift form to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Row or Bike at an easy pace(Prepare the body for the workout.)
Mobility Work:
- 30 sec each side Hip flexor stretch
- 10-15 reps Shoulder dislocates
Activation:
2 rounds- 5-10 Deadlift with light weight(Focus on form.)
- 5-10 Handstand Hold or Pike Push-Ups(Engage shoulders and core.)
Scaling Options
Intermediate
Reduce weight to 185/125 lbs for deadlifts; perform kipping handstand push-ups.
- 1
deadlift
Reduce weight
Weight: 185/125 lbs (84/57 kg)
- 2
handstand push up
Kipping Handstand Push-Up
Scaled
Reduce weight to 95/65 lbs for deadlifts; perform hand-release push-ups instead of handstand push-ups.
- 1
deadlift
Reduce weight
Weight: 95/65 lbs (43/29 kg)
- 2
handstand push up
Hand-Release Push-Ups