For TimeMetconBenchmark10:00
JT
21-15-9
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
10:00
21-15-9
- 1Handstand Push-Up
- 2Ring Dip
- 3Push-Up
Coaching Tips
Strategy
- 1Maintain a steady pace on HSPUs, focus on form.
- 2Break the movements into manageable sets if needed to avoid muscle failure.
Safety Considerations
Technical Focus
Ensure proper form on HSPUs due to shoulder involvement.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
- 30s each side Chest Openers
Activation
2 rounds- 5 each side Spiderman Step
- 5 Push-Up
- 3 Wall Walks
Activation
2 rounds- 5 each side Spiderman Step
- 5 Push-Up
- 3 Wall Walks
Scaling Options
Intermediate
Reduced reps or modified movements
- 1
handstand push up
Kipping HSPU
- 2
ring dip
Banded Dips
- 3
push up
Knee Push-Ups
Scaled
Further reduced modifications suitable for beginners
- 1
handstand push up
Box HSPU
- 2
ring dip
Chair Dips
- 3
push up
Wall Push-Ups