For TimeMetconBenchmark20:00
Santiago
7 Rounds
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
7 rounds
- 1Dumbbell Hang Squat Clean18 reps
35/25 lbs (16/11 kg)
- 2Pull-Up18 reps
- 3Power Clean10 reps
135/95 lbs (61/43 kg)
- 4Handstand Push-Up10 reps
Coaching Tips
Strategy
- 1Maintain a steady pace on the Dumbbell Hang Squat Cleans to preserve energy for Pull-Ups.
- 2Focus on quality of Pull-Ups, breaking them into smaller sets if necessary.
- 3Keep the Power Cleans quick with good form to avoid fatigue during Handstand Push-Ups.
Safety Considerations
Technical Focus
Ensure proper form on Handstand Push-Ups
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce weights for Power Cleans and Dumbbells, modify Handstand Push-Ups
- 1
dumbbell hang squat clean
Use lighter dumbbells or kettlebells.
Weight: 25/15 lbs (11/7 kg)
- 2
power clean
Use lighter weights.
Weight: 95/65 lbs (43/29 kg)
- 3
handstand push up
Substitute with elevated push-ups or shoulder presses.
Scaled
Significantly reduce weights and modify movements
- 1
dumbbell hang squat clean
Use small dumbbells or bodyweight.
Weight: 15/10 lbs (7/5 kg)
- 2
power clean
Barbell with no added weight or light kettlebells.
Weight: 45/35 lbs (20/16 kg)
- 3
handstand push up
Use regular push-ups or wall push-ups.