For TimeMetconBenchmark
Movember Cowboys
3 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
10Handstand Push-Up
20Hang Squat Clean
↳ 115/80 lbs (52/36 kg)
3Rope Climb
Coaching Tips
Strategy
- 1Maintain a steady breathing rate during the handstand push-ups; focus on pressing out of the bottom and hitting full extension at the top.
- 2For the hang squat cleans, consider breaking the 20 reps into manageable sets (e.g., 10-10 or 5-5-5-5) to maintain form throughout.
- 3Control your descent on the rope climbs and keep your feet engaged; ensure to use your legs to assist during the climbs if necessary.
- 4Transition quickly between movements, but also ensure you are adequately recovered before starting the next exercise to avoid form breakdown.
- 5For the handstand push-ups, utilize a spotter if you are unfamiliar with the movement or are fatigued.
Safety Considerations
Technical Focus
Ensure proper alignment in handstand push-ups to prevent shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Ski Erg - 2-3 min(Focus on smooth, controlled movements.)
Mobility:
- 10 Shoulder Dislocates(Use a resistance band or a PVC pipe.)
- 10 Cossack Squats(Focus on hip and ankle mobility.)
- 10 Wrist Stretches(Important for handstand push-ups.)
Activation:
2 rounds- 3-5 Wall Walks(Build confidence for handstand position.)
- 5 Hang Squat Clean with Light Weight(Focus on form and hip extension.)
- 2-3 Rope Climb Progressions(Practice using legs and arms effectively.)
Scaling Options
Intermediate
Reduce weight and reps for movements while maintaining intensity.
- 1
handstand push up
Pike Push-Ups
- 2
hang squat clean
Reduce weight minimally
Weight: 90/60 lbs (40/27 kg)
- 3
rope climb
2 Rope Climbs + 1 Legless Climb
Scaled
Significantly reduce loads and modify movements for accessibility.
- 1
handstand push up
Shoulder Press with Dumbbells or DB Press
- 2
hang squat clean
Reduce weight significantly or use a PVC pipe
Weight: 60/40 lbs (27/18 kg)
- 3
rope climb
3 Rope Pulls from the Ground or a Box