For TimeMetconBenchmark
Open 23.3
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
Complete in 6 minutes:
5Wall Walk
50Double-Under
15Snatch
↳ 95/65 lbs (43/29 kg)
5Wall Walk
50Double-Under
12Snatch
↳ 135/95 lbs (61/43 kg)
If completed, add 3 minutes and complete:
20Strict Handstand Push-Up
50Double-Under
9Snatch
↳ 185/125 lbs (84/57 kg)
If completed, add 3 minutes and complete:
20Strict Handstand Push-Up
50Double-Under
6Snatch
↳ 225/155 lbs (102/70 kg)
Original WOD
For Time: Complete in 6 minutes: 5 Wall Walks 50 Double-Unders 15 Snatches (95/65 lbs) 5 Wall Walks 50 Double-Unders 12 Snatches (135/95 lbs) If completed, add 3 minutes and complete: 20 Strict Handstand Push-Ups 50 Double-Unders 9 Snatches (185/125 lbs) If completed, add 3 minutes and complete: 20 Strict Handstand Push-Ups 50 Double-Unders 6 Snatches (225/155 lbs)
Coaching Tips
Strategy
- 1Pace your wall walks to avoid fatigue; focus on control rather than speed.
- 2Break double-unders into smaller sets if needed, such as 25s, to maintain rhythm.
- 3For snatches, ensure you maintain a strong overhead position, especially as weights increase.
- 4Stay consistent with your handstand push-ups; if you find yourself failing, switch to an easier variation.
- 5Be mindful of transition times between movements to maximize speed.
Safety Considerations
Technical Focus
Ensure proper form on handstand push-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min moderate
Mobility Work:
- 5 per side Shoulder Stretch
- 5 per side Hip Flexor Stretch
- 5 per side Wrist Stretch
Activation Mini-WOD:
2 rounds- 3 Wall Walk(Focus on form.)
- 10 Double-Under(Smooth and controlled.)
- 5 Power Snatch (light)(Focus on technique.)
Scaling Options
Intermediate
Reduce weight on snatches ~20% and suggest easier variations for handstand push-ups.
- 1
wall walk
- 2
double under
- 3
snatch
Weight: 75/45 lbs (34/20 kg)
- 4
strict handstand push up
Pike Push-Ups
Scaled
Reduce weight on snatches ~40% and suggest banded handstand push-ups.
- 1
wall walk
- 2
double under
- 3
snatch
Weight: 55/35 lbs (25/16 kg)
- 4
strict handstand push up
Banded Handstand Push-Ups