For TimeMetconBenchmark

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Monostructural

Gymnastics

Weightlifting

Solo

Workout Details

For Time

Three Parts With a Running Clock for Time

Part A

0:00

75 calAssault Bike

Calories: 75/50

50Strict Handstand Push-Up

Time Cap: 12 minutes

Part B

15:00

GHD Sit-Up

Raw rep scheme: 50-35-20

Handstand Walk

After each set. 100 ft = approx. 30m.

Time Cap: 12 minutes

Part C

35:00

3 Rounds of:

400 mRun

21Lateral Barbell Burpee

Coaching Tips

Strategy

1Pace yourself on the Assault Bike to avoid burning out early; aim for a steady rhythm.
2Break the Strict Handstand Push-Ups into manageable sets (e.g., sets of 10) to maintain form.
3For the GHD Sit-Ups, focus on core engagement to protect your back; modify if needed.
4Plan handstand walk segments to include quick but steady motions, using wall contact if necessary to stabilize.
5During runs, use a consistent breathing pattern and focus on maintaining a controlled pace instead of sprinting.

Safety Considerations

Technical Focus

Ensure proper shoulder positioning during handstand push-ups to prevent strain.

Recommended Warm-Up

General Warm-Up:

5 min easy Light Assault Bike Warm-Up - 5 min(Start at a comfortable pace to elevate heart rate.)

Mobility Drills:

10 reps Shoulder Openers - 1-2 min(Use a band or wall.)
10 reps Wrist Stretch - 1 min(Hold each stretch for 5 seconds.)
10 reps per side Hip Flexor Stretch - 1-2 min(Focus on mobility for handstand walks.)

Movement Preparation:

2 rounds

30 sec Handstand Holds(Focus on stability against a wall.)
5-10 Strict Push-Ups(Maintain tight core and full range.)
5-8 Lateral Burpees (without barbell)(Use a low height to focus on technique.)

Scaling Options

Intermediate

Reduce complexity and intensity but maintain movements.

1
assault bike
50/35 calories on Assault Bike
2
strict handstand push up
25 Strict Handstand Push-Ups
3
ghd sit up
30-20-10 GHD Sit-Ups
4
handstand walk
30-foot Handstand Walk
5
run
300 meter Run
6
lateral barbell burpee
15 Lateral Barbell Burpees

Scaled

Significantly reduce volume and intensity.

1
assault bike
25/20 calories on Assault Bike
2
strict handstand push up
Kicking off the wall to perform 10 DB Press instead of handstand push-ups.
3
ghd sit up
20-15-10 GHD Sit-Ups
4
handstand walk
Assisted handstand walk or 30-foot bear crawl instead.
5
run
200 meter Run.
6
lateral barbell burpee
8 Lateral Barbell Burpees.

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