For TimeMetconBenchmark11:00
Push Pull
Gymnastics
Weightlifting
Solo
Workout Details
For Time
11:00
For Time:
7Handstand Push-Up
deficit for men
50 ftSled Pull
8Handstand Push-Up
50 ftSled Pull
9Handstand Push-Up
50 ftSled Pull
10Handstand Push-Up
50 ftSled Pull
Coaching Tips
Strategy
- 1Pace yourself on handstand push-ups, breaking them into smaller sets if needed to maintain form.
- 2Keep the sled pulls controlled, focusing on maintaining a steady pull rather than rushing through them.
- 3Use a deficit on the handstand push-ups to enhance strength but only if confident in maintaining form; otherwise, stick to a standard version.
- 4Focus on efficient transitions between movements to save time and maintain heart rate.
- 5Utilize the sled pulls to recover your shoulders slightly before proceeding to the next set of handstand push-ups.
- 6Keep your feet together and engage your core during the sled pulls for maximum effectiveness.
Safety Considerations
Technical Focus
Ensure proper hand positioning and shoulder stability during handstand push-ups.
Recommended Warm-Up
General Warm-Up:
- 1 round (50 ft) Sled Pull(Go easy, just to warm up.)
Mobility:
- 10-15 Shoulder Dislocations with PVC - 1 min
- 1 min hold Wrist Stretch - 1 min(Hold each wrist stretch for 1 minute.)
- 5-10 Thoracic Spine Opener - 1 min(Perform slow controlled movements.)
Activation:
2 rounds- 20-30 sec Handstand Hold(Focus on balance.)
- 5-10 Push-Up(Focus on full range of motion.)
- 50 ft Sled Pull (light weight)(Warm up the pulling motion.)
Scaling Options
Intermediate
Reduce handstand push-up reps and sled weight.
- 1
handstand push up
Reduce Handstand Push-Ups to 5-6 per round.
- 2
sled pull
Lighten sled pull weight.
Weight: 150/100 lbs (/ kg)
Scaled
Replace handstand push-ups with push-ups and reduce sled weight further.
- 1
handstand push up
Replace with push-ups.
- 2
sled pull
Reduce weight on sled pull.
Weight: 100/75 lbs (/ kg)