For TimeMetcon
Relentless Hand-Release Push-Up & Overhead Squat & Pull-Up Avalanche
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
20Overhead Squat
↳ 155/105 lbs (70/48 kg)
30Pull-Up
40Hand-Release Push-Up
50 calRow
Original WOD
For Time: 20 Overhead Squats (155/105 lbs) 30 Pull-Ups 40 Hand-Release Push-Ups 50/40 calorie Row
Coaching Tips
Strategy
- 1Pace your Overhead Squats; break them into smaller sets if needed to maintain form.
- 2Aim to complete the Pull-Ups in manageable sets, using small breaks to avoid fatigue.
- 3For Hand-Release Push-Ups, ensure you release your hands fully to maintain form integrity and avoid pressing too aggressively from your knees.
- 4On the Row, start fast but find a sustainable pace to avoid burnout before the final calories.
Safety Considerations
Technical Focus
Maintain a neutral spine during Overhead Squats and ensure full range of motion on Push-Ups.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing(Moderate effort to elevate heart rate.)
Mobility:
- 10 Shoulder Dislocates(Using a band or a PVC pipe.)
- 30 sec Squat Hold(Hold a deep squat to open up the hips.)
- 30 sec each side Wrist Stretches(Focus on wrist flexors and extensors.)
Activation Mini-WOD:
2 rounds- 5 2-3 Overhead Squat (empty barbell)(Focus on form.)
- 3-5 3 Pull-Ups (kipping or strict)(Ensure full extension and chin over the bar.)
- 5 5 Hand-Release Push-Ups(Focus on smooth, controlled descent.)
Scaling Options
Intermediate
Reduce weight and/or reps to accommodate strength levels.
- 1
overhead squat
Reduce weight
Weight: 125/85 lbs (56/39 kg)
- 2
pull up
Use a band for assistance
- 3
hand release push up
Perform knee push-ups if needed
- 4
row
Decrease calories to 40/30
Scaled
Substantial reduction in weight and/or reps for beginner levels.
- 1
overhead squat
Reduce weight substantially
Weight: 75/55 lbs (34/25 kg)
- 2
pull up
Use ring rows instead of pull-ups
- 3
hand release push up
Perform push-ups from the knees
- 4
row
Reduce calories to 30/20