AMRAPMetconBenchmark08:00
Open 15.4
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
08:00
AMRAP in 8 minutes:
3Handstand Push-Up
3Clean
↳ 185/125 lbs (84/57 kg)
6Handstand Push-Up
3Clean
↳ 185/125 lbs (84/57 kg)
9Handstand Push-Up
3Clean
↳ 185/125 lbs (84/57 kg)
12Handstand Push-Up
6Clean
↳ 185/125 lbs (84/57 kg)
15Handstand Push-Up
6Clean
↳ 185/125 lbs (84/57 kg)
18Handstand Push-Up
6Clean
↳ 185/125 lbs (84/57 kg)
21Handstand Push-Up
9Clean
↳ 185/125 lbs (84/57 kg)
Etc., following the same pattern until time is up.
Original WOD
AMRAP in 8 minutes: 3 Handstand Push-Ups 3 Cleans (185/125 lbs) 6 Handstand Push-Ups 3 Cleans (185/125 lbs) 9 Handstand Push-Ups 3 Cleans (185/125 lbs) 12 Handstand Push-Ups 6 Cleans (185/125 lbs) 15 Handstand Push-Ups 6 Cleans (185/125 lbs) 18 Handstand Push-Ups 6 Cleans (185/125 lbs) 21 Handstand Push-Ups 9 Cleans (185/125 lbs) Etc., following the same pattern until time is up.
Coaching Tips
Strategy
- 1Break up handstand push-ups early, especially if you feel fatigue setting in to maintain quality reps.
- 2For the cleans, focus on a strong and stable setup; prioritize good technique to avoid injuries.
- 3Control your breathing; stay steady and relaxed to maintain your pace throughout the WOD.
- 4Practice quick transitions between movements to maximize your work time within the 8 minutes.
- 5After reaching higher rep counts, scale your pace back to manage fatigue and avoid burnout.
Safety Considerations
Technical Focus
Watch for sagging hips during handstand push-ups and improper catching position during cleans.
Recommended Warm-Up
General Warm-Up:
- 10 Air Squats
- 5-10 Push-Ups
Mobility Work:
- Shoulder Stretch - 30 sec each side
- Wrist Flexor Stretch - 30 sec each side
- Hip Flexor Stretch - 30 sec each side
Activation Sets:
2 rounds- 30 sec Handstand Holds(Focus on maintaining a tight core.)
- 5 Light Cleans(Use a light barbell to practice form.)
Scaling Options
Intermediate
Reduce clean weight by ~20%. Handstand push-ups can be modified.
- 1
handstand push up
Knee Handstand Push-Ups
- 2
clean
Weight: 150/100 lbs (68/45 kg)
Scaled
Reduce clean weight by ~40%. Modify handstand push-ups significantly.
- 1
handstand push up
Pike Push-Ups
- 2
clean
Weight: 110/75 lbs (50/34 kg)