For TimeMetconBenchmark07:00
Pedal to the Metal 2
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
07:00
For Time
12Parallette Handstand Push-Up
24 calRow
16 calBike
8Kettlebell Deadlift
↳ 203/124 lbs (92/56 kg)
Time Cap: 7 minutes
Coaching Tips
Strategy
- 1Break the Parallette Handstand Push-Ups into manageable sets if necessary, focusing on maintaining form.
- 2Pace the row and bike segments to prevent burnout; aim for steady engagement rather than explosive efforts.
- 3Transition quickly between movements to maximize time efficiency, but ensure safety during transitions.
- 4For kettlebell deadlifts, focus on hip hinge mechanics to protect the lower back; keep the kettlebell close to your body.
Safety Considerations
Technical Focus
Monitor shoulder positioning during handstand push-ups to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Rowing - 3 min(3 minutes at a light pace.)
Shoulder and Hip Mobility:
- 10-15 Shoulder Dislocates(Use a resistance band or PVC pipe.)
- 30 sec per side Hip Flexor Stretch(Focus on opening the hips.)
- 30 sec Wrist Stretch(Prep wrists for handstand push-ups.)
Activation Set:
2 rounds- 5 Pike Push-Ups(Perform with feet elevated if possible.)
- 5 Kettlebell Deadlift (Light)(Use a lighter kettlebell to focus on form.)
- 10 calories Calorie Row (Light Effort)(Emphasize technique over speed.)
- 10 per side Bicycle Crunches(Focus on core engagement.)
Scaling Options
Intermediate
Reduce kettlebell weights and modify handstand push-ups.
- 1
parallette handstand push up
Pike Push-Ups
- 2
row
- 3
bike
- 4
kettlebell deadlift
Weight: 163/99 lbs (/ kg)
Scaled
Modify all movements to maintain bodyweight and reduced weights.
- 1
parallette handstand push up
Wall Walks or Box Pike Push-Ups
- 2
row
Distance reduced to 12 calories.
- 3
bike
Distance reduced to 8 calories.
- 4
kettlebell deadlift
Weight: 122/74 lbs (/ kg)