For TimeMetconBenchmark07:00
Games 21.14
6-10-14
Weightlifting
Gymnastics
Solo
Workout Details
For Time
07:00
For Time:
6-10-14 reps of:
Deadlift
↳ 405/275 lbs (184/125 kg)
Freestanding Handstand Push-Up
Coaching Tips
Strategy
- 1Aim to maintain a consistent pace throughout the ladder; avoid going too fast initially to prevent burnout towards the end.
- 2For the deadlifts, focus on keeping the core tight and utilizing the legs to lift rather than relying solely on the back.
- 3Freestanding handstand push-ups should be broken into manageable sets to prevent failure; consider 3-4 reps per set based on your level of fatigue.
- 4Transition quickly between lifts to save time; keep equipment close and ready.
- 5If fatigued during handstand push-ups, switch to a wall for support rather than risk falling.
Safety Considerations
Technical Focus
Ensure safe lifting technique for deadlifts, watch for rounding of the back.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min
Mobility for Deadlifts and Handstands:
- 30 sec Hamstring Stretch - 30 sec
- 10 reps Shoulder Dislocates with Band
- 30 sec Wrist Stretch - 30 sec
Activation Set:
2 rounds- 5-8 Deadlift (light weight)(Focus on form.)
- 5-8 Pike Push-Ups
Scaling Options
Intermediate
Reduce weight and modify movements for better form and safety.
- 1
deadlift
Weight: 325/205 lbs (147.42/93 kg)
- 2
freestanding handstand push up
Use wall support for handstand push-ups.
Scaled
Significantly reduce weight and modify handstand push-ups for inclusivity.
- 1
deadlift
Weight: 245/155 lbs (111.13/70.31 kg)
- 2
freestanding handstand push up
Use seated dumbbell shoulder press instead.