For TimeMetconBenchmark10:00
Quarterfinals 21.1
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
10:00
For Time:
3 Rounds of:
10Strict Handstand Push-Up
10Dumbbell Hang Power Clean
↳ 50/35 lbs (23/16 kg)
50Double-Under
Rest 1 minute
3 Rounds of:
10 Kipping Handstand Push-Ups
10 Dumbbell Shoulder-to-Overheads (2x50/35 lbs)
50 Double-Unders
Time Cap: 10 minutes
Original WOD
For Time: 3 Rounds of: 10 Strict Handstand Push-Ups 10 Dumbbell Hang Power Cleans (2x50/35 lbs) 50 Double-Unders Rest 1 minute 3 Rounds of: 10 Kipping Handstand Push-Ups 10 Dumbbell Shoulder-to-Overheads (2x50/35 lbs) 50 Double-Unders Time Cap: 10 minutes
Coaching Tips
Strategy
- 1Aim for smooth transitions between movements to maintain momentum.
- 2For strict handstand push-ups, focus on keeping a consistent vertical path for the body.
- 3Consider breaking down the dumbbell cleans and shoulder-to-overheads into manageable sets to avoid fatigue.
- 4Utilize the rest period effectively; focus on controlled breathing to prepare for the next rounds.
- 5Keep double-unders unbroken if possible; practice timing for optimal rhythm.
Safety Considerations
Technical Focus
Ensure proper head placement during handstand push-ups to prevent neck strain.
Recommended Warm-Up
General Warm-Up:
- 400 meters Row for Warm-Up(Moderate pace, focus on breathing.)
Mobility Work:
- 10-15 Shoulder Dislocates(Use a band or PVC pipe.)
- 1 min Wrist Stretches
- 30 sec each side Hip Flexor Stretch
Activation Set:
2 rounds- 5-10 Push-Ups(Focus on form.)
- 5-10 Dumbbell Deadlifts(Lightweight to prime with correct form.)
- 10-15 Air Squats(Focus on depth and posture.)
Scaling Options
Intermediate
Reduce weights and/or complexity on some movements and decrease reps as needed.
- 1
strict handstand push up
Pike Push-Ups
- 2
dumbbell hang power clean
Weight: 40/25 lbs (18/11 kg)
- 3
double under
Single-Unders
Scaled
Reduce weights further and adjust movements to maintain safety and ability balance.
- 1
strict handstand push up
Wall Walks
- 2
dumbbell hang power clean
Weight: 30/20 lbs (14/9 kg)
- 3
double under
Jumping Jacks