For TimeMetconBenchmark09:00
Open 20.3
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 (143/93 kg)
15 mHandstand Walk
Original WOD
For Time: 21-15-9 Reps of: Deadlifts (225/155 lbs) Handstand Push-Ups Then, 21-15-9 Reps of: Deadlifts (315/205 lbs) 50-foot Handstand Walk
Coaching Tips
Strategy
- 1Maintain a steady pace on deadlifts, focus on form throughout.
- 2Break the handstand push-ups into manageable sets if needed to preserve strength.
- 3Utilize wall assistance for handstand push-ups for beginners.
- 4Plan your transitions; take a moment to breathe before starting the handstand walk to ensure balance and control.
- 5Focus on a strong kick-up for handstand push-ups to maximize height and minimize fatigue.
Safety Considerations
Technical Focus
Ensure proper form in deadlifts to avoid rounding the back and potential injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing - 2 min
Mobility Warm-Up:
- 10 Shoulder Dislocates
- 30 sec each leg Hip Flexor Stretch(Hold for 30 seconds on each side.)
- 10 Wrist Rolls
Activation Warm-Up: 2 Rounds of:
2 rounds- 10 Deadlift (Empty Barbell)
- 5 Kipping HSPU Drill(Practice the kipping motion for handstand push-ups.)
- 10 ft Handstand Walk (Short Distance)(Short distances, focusing on balance.)
Scaling Options
Intermediate
Reduce weight and modify movements for technique.
- 1
deadlift
Reduce weight for deadlift.
Weight: 180/120 lbs (81.65/54.43 kg)
- 2
handstand push up
Use box or elevated surface for push-ups.
- 3
handstand walk
Reduce distance to 30 ft.
Scaled
Use assisted movements and lower weights.
- 1
deadlift
Use lighter weights for deadlift.
Weight: 135/95 lbs (61.23/43.09 kg)
- 2
handstand push up
Substitute with push-ups on knees.
- 3
handstand walk
Walk on hands with assistance or perform bear crawls.