Regionals 18.5
Workout Details
For Time
↳ 70/50 lbs (32/23 kg)
Box height: 24/20 in
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Coaching Tips
Strategy
- 1Break up the Handstand Push-Ups into sets (e.g., sets of 10) to avoid fatigue and maintain form.
- 2Move quickly between movements to minimize rest time, especially on the Assault Bike, as it's all about maintaining an elevated heart rate.
- 3For the Dumbbell Box Step-Overs, focus on a smooth, controlled movement. Take short, quick steps rather than long strides to keep the pace up.
- 4Manage your breathing during high-rep movements like Toes-to-Bar and ensure sustained rhythm.
- 5Try alternating arms in the Overhead Lunges to give one side a little recovery while working the other.
Safety Considerations
Technical Focus
Maintain a stable core and shoulder positioning during overhead movements.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Moderate pace to raise heart rate.)
Mobility:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 5 each side Hip Flexor Stretch(Hold each side for 15-20 seconds.)
- 5 each side Wrist Stretch(Ensure wrists are ready for weight support and pressure during movements.)
Activation:
3 rounds- 5 Dumbbell Deadlifts(Light weight to prepare for floor movements.)
- 20 sec Handstand Holds(Focus on balance and shoulder engagement.)
- 5 each side Dynamic Lunges(Step forward and twist towards the leading leg.)
Scaling Options
Intermediate
Reduce weights and reps for movements requiring strength or skill; Each movement is scaled by about 20%.
- 1
handstand push up
Kipping Handstand Push-Ups
- 2
toes to bar
Knees-to-Elbows
- 3
assault bike
40 calories
- 4
dumbbell box step over
Weight: 56/40 lbs (25/18 kg)
- 5
right arm dumbbell overhead lunge
Weight: 56/40 lbs (25/18 kg)
- 6
left arm dumbbell overhead lunge
Weight: 56/40 lbs (25/18 kg)
Scaled
Focus on bodyweight and reduce weights and reps for accessibility; Each movement is scaled by about 40%.
- 1
handstand push up
Pike Push-Ups
- 2
toes to bar
Hanging Knee Raises
- 3
assault bike
30 calories
- 4
dumbbell box step over
Weight: 42/30 lbs (19/14 kg)
- 5
right arm dumbbell overhead lunge
Weight: 42/30 lbs (19/14 kg)
- 6
left arm dumbbell overhead lunge
Weight: 42/30 lbs (19/14 kg)