For TimeMetconBenchmark15:00
Quarterfinals 23.1
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
9Front Squat
↳ 225/155 lbs (102/70 kg)
9Handstand Walk
25 foot per rep
15Front Squat
↳ 185/125 lbs (84/57 kg)
15Muscle-Up
21Front Squat
↳ 135/95 lbs (61/43 kg)
21Chest-to-Wall Handstand Push-Up
Original WOD
For Time: 9 Front Squats (225/155 lbs) 9x25 foot Handstand Walk 15 Front Squats (185/125 lbs) 15 Muscle-Ups 21 Front Squats (135/95 lbs) 21 Chest-to-Wall Handstand Push-Ups
Coaching Tips
Strategy
- 1Pace yourself on the handstand walk, as balance and control may fatigue quickly.
- 2Break up muscle-ups early to maintain momentum—consider a 5-5-5 rep scheme if needed.
- 3Keep front squats unbroken at lighter weights, as proper form will help maintain efficiency and prevent injury.
- 4Transition efficiently between movements to save time, especially between barbell and bodyweight exercises.
- 5Focus on keeping the chest up during squats and maintaining a strong core during handstand push-ups.
Safety Considerations
Technical Focus
Monitor depth in front squats and body alignment during handstand movements.
Recommended Warm-Up
General Cardio:
- Row - 3 min easy
Mobility Work:
- 2 Shoulder Stretch - 30 sec per side
- 2 Hip Flexor Stretch - 30 sec per side
- 10 Wrist Mobility - 30 sec
Activation:
2 rounds- 5 Front Squat (empty barbell)
- 30 sec Handstand Hold (against wall)
- 5+5 Muscle-Up Progression (pull-ups + dips)
Scaling Options
Intermediate
Reduce the weights as follows and modify movements where necessary.
- 1
front squat
Weight: 180/130 lbs (82/59 kg)
Scaled
Dramatically reduce the weights and offer alternatives for movements.
- 1
front squat
Weight: 135/95 lbs (61/43 kg)
- 2
muscle up
Ring Rows + Box Dips
- 3
handstand walk
Handstand Holds against wall