For TimeMetconBenchmark10:00
Roaming Diane
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Deadlift
↳ 225/155 lbs (102/70 kg)
Handstand Walk
Coaching Tips
Strategy
- 1Focus on steady pacing, especially in the first two sets to avoid burnout on the final set.
- 2Break the deadlifts into manageable sets if you feel your form is breaking down.
- 3For the handstand walks, practice kicking up into the handstand to conserve energy during the movement.
- 4Transition quickly between movements to maximize your time.
- 5Stay aware of your body positioning during both movements to maintain efficiency and avoid injury.
Safety Considerations
Technical Focus
Maintain a neutral spine during deadlifting to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Drills:
- 30 sec per leg Hamstring Stretch
- 10 Shoulder Dislocates
- 10 Cat-Cow Stretch
Activation Set:
2 rounds- 5 Deadlift (Light Weight)(Use 50% of the working weight)
- 30 sec Handstand Hold(Focus on stability)
Scaling Options
Intermediate
Reduce deadlift weight by ~20%.
- 1
deadlift
Weight: 180/125 lbs (82/57 kg)
- 2
handstand walk
Handstand Walk to a wall or use a modified version with shoulder taps.
Scaled
Reduce deadlift weight by ~40%.
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
handstand walk
Handstand Walk to a wall or perform a plank walk.