For TimeMetconBenchmark10:00
Medball-Handstand Push-Up
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
3 Rounds for Time:
8Medicine Ball Clean
↳ 150/80 lbs (68/36 kg)
100 ftMedicine Ball Carry
↳ 150/80 lbs (68/36 kg)
7Paralette Handstand Push-Up
100 ftMedicine Ball Carry
↳ 150/80 lbs (68/36 kg)
Coaching Tips
Strategy
- 1Push for unbroken sets in Medicine Ball Cleans if possible; avoid fatigue early.
- 2Keep the Medicine Ball close to your body during the carry for better stability.
- 3Utilize a tight core during Paralette Handstand Push-Ups to maintain form and reduce shoulder strain.
- 4Plan quick transitions between movements to save time.
- 5Take micro-rests during carries if grip fatigue sets in.
- 6Use a spotter for the handstand push-ups to ensure safety and proper depth.
Safety Considerations
Technical Focus
Watch for improper handstand positioning during Paralette Handstand Push-Ups.
Recommended Warm-Up
General Warm-Up:
- 10 Wall Ball Shots(Use a light medicine ball.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or light PVC pipe.)
- 5 each side Hip Flexor Stretch
- 5 each side Wrist Stretch
Activation:
2 rounds- 5 Medicine Ball Cleans (50% weight)
- 3 Paralette Handstand Push-Ups (elevated feet if possible)
- 50 ft Medicine Ball Carry (50% weight)
Scaling Options
Intermediate
Reduce weights by ~20% and modify movements.
- 1
medicine ball clean
Weight: 120/65 lbs (54/29 kg)
- 2
medicine ball carry
Weight: 120/65 lbs (54/29 kg)
- 3
paralette handstand push up
Reduce reps to 5 or progress to box HSPU.
Scaled
Reduce weights by ~40% and adjust movements appropriately.
- 1
medicine ball clean
Weight: 90/50 lbs (41/23 kg)
- 2
medicine ball carry
Weight: 90/50 lbs (41/23 kg)
- 3
paralette handstand push up
Use pike push-ups or shoulder press with DBs.