For TimeMetconBenchmark20:00
Nick
12 Rounds
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
12 rounds
- 1Dumbbell Hang Squat Clean10 reps
90/70 lbs (41/32 kg)
- 2Handstand Push-Up6 reps
Note: None
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace across all rounds
- 2Consider using a spotter for the Handstand Push-Ups if needed
- 3Break the Dumbbell Hang Squat Cleans into sets if fatigue sets in
Safety Considerations
Technical Focus
Maintain control during handstands
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 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Dumbbell weight reduced, reduced reps for upper body movements
- 1
dumbbell hang squat clean
Dumbbell weight adjustment
Weight: 70/50 lbs (32/23 kg)
- 2
handstand push up
Modify with pike push-ups
Scaled
Significantly reduced weights and bodyweight alternatives
- 1
dumbbell hang squat clean
Dumbbell weight adjustment
Weight: 45/35 lbs (20/16 kg)
- 2
handstand push up
Use box push-ups instead