For TimeMetconBenchmark30:00
Holleyman
30 Rounds
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
30 rounds
- 1Wall Ball5 reps
20/14 lbs (9/6 kg)
- 2Handstand Push-Up3 reps
- 3Power Clean1 reps
225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Maintain steady pacing throughout the 30 rounds.
- 2Focus on keeping transitions between movements quick and efficient.
- 3Use a spotter for Handstand Push-Ups if uncertain about balance.
Safety Considerations
Technical Focus
Ensure full range of motion on Handstand Push-Ups.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Air Squat
- 5 Inchworm
- 10 Wall Ball
Scaling Options
Intermediate
Reduce reps to 3 Wall Balls, 2 Handstand Push-Ups, and 1 Power Clean. Adjust weights accordingly: 14/10 lbs and 135/95 lbs respectively.
- 1
wall ball
Reduced weight.
Weight: 14/10 lbs (6/4 kg)
- 2
handstand push up
Scaled to Pike Push-Ups.
- 3
power clean
Reduced weight.
Weight: 135/95 lbs (61/43 kg)
Scaled
Perform Wall Balls with lighter weights (10/6 lbs), reduce Handstand Push-Ups to Regular Push-Ups, and Power Cleans to a light bar or 45/35 lbs.
- 1
wall ball
Reduced weight.
Weight: 10/6 lbs (4/3 kg)
- 2
handstand push up
Substituted with Push-Ups.
- 3
power clean
Using lighter bar.
Weight: 45/35 lbs (20/16 kg)