For TimeMetconBenchmark
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4 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
4 Rounds for Time:
20 calRow
15 mHandstand Walk
10Shoulder-to-Overhead
↳ 165/110 lbs (75/50 kg)
Coaching Tips
Strategy
- 1Pace the rowing; maintain a steady effort to prevent fatigue for later movements.
- 2Break up the shoulder-to-overhead into manageable sets (e.g., 5s) if needed to maintain form.
- 3Focus on keeping your core tight during the handstand walk to prevent falling; align your body straight to the wall.
- 4Micro-rest: take a brief pause before transitioning to the next movement if you’re feeling fatigued to maintain quality.
- 5Practice the handstand walk beforehand, if inexperienced, to improve confidence and technique.
Safety Considerations
Technical Focus
Ensure shoulder stability during overhead movements to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row
Mobility:
- 5 per side Shoulder Stretch
- 5 per side Wrist Stretch
- 5 per side Hip Flexor Stretch
Activation:
2 rounds- 5-10 Push Press (light weight)
- 20 sec hold Handstand Hold (against wall)
- 30 sec hold Core Activation (Plank)
Scaling Options
Intermediate
Reduce weight for shoulder-to-overheads and walk a shorter distance for handstand walks.
- 1
shoulder to overhead
Reduce weight
Weight: 135/95 lbs (61/43 kg)
- 2
handstand walk
Shorten to 10 meter
Scaled
Lower weight for shoulder-to-overheads and provide a substitution for handstand walks.
- 1
shoulder to overhead
Reduce weight
Weight: 95/65 lbs (43/29 kg)
- 2
handstand walk
Use pike push-ups or shoulder taps