For TimeMetconWeightliftingBenchmark
Hercules Complex
21-15-9
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Deficit Strict Handstand Push-Up
Push-Up
Strict Press
↳ 110/77 lbs (50/35 kg)
Coaching Tips
Strategy
- 1Break down the handstand push-ups early to avoid muscle failure later in the workout.
- 2Consider doing push-ups in sets of 5-10 to maintain form, especially towards the end.
- 3For strict presses, maintain a strong core and proper grip to prevent back strain during the lift.
- 4Focus on a consistent breathing pattern throughout, exhaling on exertion when pressing.
- 5Rest minimally between sets to keep heart rate up, but avoid burnout.
Safety Considerations
Technical Focus
Ensure proper body alignment during handstand push-ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up: 2-3 Min Easy Cardio
- 2-3 min Bike Erg - 2-3 min
Mobility: 3-5 Min Shoulder and Upper Body
- 10 Shoulder Dislocates - 1 min(Use a PVC pipe or band.)
- 10 Pike Stretch - 1 min(Hold each position for 10-15 seconds.)
- 10 Cat-Cow Stretch - 1 min(Warm up the spine and shoulders.)
Activation: Mini-WOD
2 rounds- 15-30 sec Handstand Holds(Focus on balance and alignment.)
- 5-10 Push-Up (Knees if needed)(Keep elbows close to the body.)
- 5-8 Strict Press (Light Weight)(Use around 50% of your working weight.)
Scaling Options
Intermediate
Reduce weight and modify movements for greater accessibility.
- 1
deficit strict handstand push up
Regular Handstand Push-Ups (no deficit)
- 2
push up
Knee Push-Ups
- 3
strict press
Decrease weight by ~20%.
Weight: 88/62 lbs (40/28 kg)
Scaled
Adjust movements and reduce weights for safety and success.
- 1
deficit strict handstand push up
Wall Walks or Pike Push-Ups
- 2
push up
Incline Push-Ups
- 3
strict press
Decrease weight by ~40%.
Weight: 66/44 lbs (30/20 kg)