For TimeMetconBenchmark
Rosa
5 Rounds
Gymnastics
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
10Handstand Push-Up
400 mRun
Coaching Tips
Strategy
- 1Pace yourself during the run—keep a steady speed to maintain performance across rounds.
- 2Try to perform handstand push-ups in sets (e.g., 5+5) if fatigue sets in to avoid missing reps.
- 3Focus on a strong kick-up into the handstand to maintain balance and control throughout the movement.
- 4Use your legs to assist in pushing through the handstand push-ups, keeping your core engaged throughout the movement.
- 5Plan your transitions between the run and handstand push-ups for efficiency—don't waste time getting into position.
Safety Considerations
Technical Focus
Ensure proper hand placement and body alignment to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up: 1-2 min jog or run
- Jog - 1-2 min
Mobility Drills: 2-3 min
- 10 each side Shoulder Stretches(Focus on loosening up the shoulder joints.)
- 10 Wrist Rolls(Prepare your wrists for handstand push-ups.)
- 10 each side Triceps Stretch(Open up the triceps to prevent strain.)
Activation Exercises: 3-4 min
2 rounds- 30 sec hold Handstand Holds(Focus on stability and body positioning.)
- 5-10 Push-Ups(Keep a tight core to engage the shoulders.)
- 10 Air Squats(Prepare the legs for the running component.)
Scaling Options
Intermediate
Reduce handstand push-ups and run distance slightly for improved performance.
- 1
handstand push up
Pike Push-Ups
- 2
run
300m Run
Scaled
Choose a less advanced variation for handstand push-ups and reduce run distance.
- 1
handstand push up
Box Push-Ups
- 2
run
200m Run