For TimeMetconGymnasticsBenchmark10:00
Open 19.3
Gymnastics
Weightlifting
Solo
Workout Details
For Time
10:00
For Time:
200 ftDumbbell Overhead Lunge
↳ 50/35 lbs (23/16 kg)
50Dumbbell Box Step-Up
Box height: 24/20 in
50Strict Handstand Push-Up
200 ftHandstand Walk
Time Cap: 10 minutes
Original WOD
For Time: 200 ft Dumbbell Overhead Lunges (50/35 lbs) 50 Dumbbell Box Step-Ups (24/20 in) 50 Strict Handstand Push-Ups 200 ft Handstand Walk Time Cap: 10 minutes
Coaching Tips
Strategy
- 1Pace yourself on the lunges and step-ups to avoid early fatigue.
- 2Keep the dumbbells locked out for overhead lunges—focus on maintaining core tightness.
- 3For the handstand push-ups, break them into manageable sets, e.g., 5 sets of 10 reps.
- 4Maintain a steady and controlled pace on the handstand walk—use short steps to maintain balance.
- 5Consider resting briefly between movements instead of transitioning immediately, especially if fatigued.
Safety Considerations
Technical Focus
Ensure proper form on overhead movements to prevent shoulder injuries.
Recommended Warm-Up
General Warm-Up: 2-3 min
- Rowing or Assault Bike - 2 min easy
Mobility: 2 min
- 10 Shoulder Stretch
- 10 Hip Flexor Stretch
- 10 Wrist Flexor Stretch
Activation: 3-4 min
3 rounds- 5 per leg Light Dumbbell Overhead Lunges
- 5 per leg Dumbbell Box Step-Ups (light)
- 30 sec Handstand Holds against Wall
Scaling Options
Intermediate
Reduce weight and reps for intermediate athletes.
- 1
dumbbell overhead lunge
Weight: 40/25 lbs (18/11 kg)
- 2
dumbbell box step up
Lower box height to 20/16 in.
- 3
strict handstand push up
Perform Pike Push-ups instead.
- 4
handstand walk
Perform walking on knees instead.
Scaled
Further reduce weights and modify movements for beginners.
- 1
dumbbell overhead lunge
Weight: 30/15 lbs (14/7 kg)
- 2
dumbbell box step up
Step-ups without dumbbells.
- 3
strict handstand push up
Perform Incline Push-Ups instead.
- 4
handstand walk
Perform handwalks on knees or hold a plank.