Quarterfinals 22.1
Workout Details
For Time:
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
3.5/2 in deficit
↳ 50/35 lbs (23/16 kg)
Original WOD
For Time: 50 Dumbbell Walking Lunges (2x50/35 lbs) 30 Handstand Push-Ups 40 Front Rack Walking Lunges (2x50/35 lbs) 20 Deficit Handstand Push-Ups (3.5/2 in) 30 Overhead Walking Lunges (2x50/35 lbs) 10 Strict Handstand Push-Ups
Coaching Tips
Strategy
- 1Break the Dumbbell Walking Lunges into manageable sets (e.g., 10 at a time) to maintain good form.
- 2Pace yourself on Handstand Push-Ups and focus on maintaining a strong core and a straight body line.
- 3For Front Rack Walking Lunges, prioritize keeping the elbows up while moving to protect the shoulders.
- 4Use a deficit for the Deficit Handstand Push-Ups to ensure full range of motion without sacrificing form.
- 5Stay steady and controlled on Overhead Walking Lunges; focus on balance while keeping the weights stable overhead.
- 6On the Strict Handstand Push-Ups, engage your core and avoid arching the back.
Safety Considerations
Technical Focus
Ensure proper alignment during handstand push-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min easy(Gradually increase pace.)
Mobility Work:
- Shoulder Stretch - 30 sec each side(Focus on loosening shoulder joints.)
- Hip Flexor Stretch - 30 sec each side(Target inner thighs and hip flexors.)
- Wrist Stretch - 30 sec each position(Prepare wrists for weight and handstand movements.)
Activation Sequence:
2 rounds- 10 each leg Dumbbell Lunges (Bodyweight)(Focus on form and stability.)
- 5 Wall Walks(Practice getting into a handstand position.)
- 8 Plank to Push-Up(Engage the core while transitioning.)
Scaling Options
Intermediate
Reduce weights and repetitions slightly.
- 1
dumbbell walking lunge
Weight: 40/25 lbs (18/11 kg)
- 2
handstand push up
Kipping Handstand Push-Ups or Pike Push-Ups
- 3
front rack walking lunge
Weight: 40/25 lbs (18/11 kg)
- 4
deficit handstand push up
Standard Handstand Push-Ups
- 5
overhead walking lunge
Weight: 40/25 lbs (18/11 kg)
- 6
strict handstand push up
Kipping Handstand Push-Ups
Scaled
Significantly reduce weights and offer movement modifications.
- 1
dumbbell walking lunge
Weight: 25/15 lbs (11/7 kg)
- 2
handstand push up
Pike Push-Ups or DB Press
- 3
front rack walking lunge
Weight: 25/15 lbs (11/7 kg)
- 4
deficit handstand push up
Push-Ups from Knees
- 5
overhead walking lunge
Weight: 25/15 lbs (11/7 kg)
- 6
strict handstand push up
Push-Ups from Knees