For TimeMetconBenchmark09:00
Open 18.4
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
09:00
For Time:
21-15-9 Reps of:
Deadlift
↳ 225/155 lbs (102/70 kg)
Handstand Push-Up
Then, 21-15-9 Reps of:
Deadlift (315/205 lbs)
50 ft Handstand Walk
Original WOD
For Time: 21-15-9 Reps of: Deadlift (225/155 lbs) Handstand Push-Ups Then, 21-15-9 Reps of: Deadlift (315/205 lbs) 50 ft Handstand Walk
Coaching Tips
Strategy
- 1Pace yourself on the deadlifts, especially during the second round with heavier loads. Consider breaking them into smaller sets to maintain form.
- 2Focus on keeping a tight core throughout both the deadlift and the handstand push-ups to avoid unnecessary strain.
- 3During handstand walks, maintain a straight line from your hands to your heels. Focus on small, controlled steps rather than rushing.
- 4Stay efficient during transitions between movements; have your equipment organized to minimize downtime.
- 5For the handstand push-ups, engage your shoulders and keep your elbows slightly in front of your body to avoid flaring out.
Safety Considerations
Technical Focus
Ensure proper positioning during deadlifts to protect the lower back.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- 10 Shoulder Stretch
- 10 Hip Flexor Stretch
- 10 Hamstring Stretch
Activation Drills:
2 rounds- 5-10 Deadlift (light)(Focus on form)
- 5-10 Pike Push-Ups
- 30 sec Handstand Hold(Tight core and shoulders)
Scaling Options
Intermediate
Reduce weights and potentially simplify handstand movements.
- 1
deadlift
Weight: 180/115 lbs (82/52 kg)
- 2
handstand push up
Pike Push-Ups
- 3
handstand walk
Handstand a few inches away from the wall and walk towards it
Scaled
Further reduce weights and use simpler modifications for the movements.
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
handstand push up
Knee Push-Ups
- 3
handstand walk
Wall Walks instead of Handstand Walk