For TimeMetconBenchmark10:00
Second Cut
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
800 mRow
66Kettlebell Shoulder-to-Overhead
↳ 70/52 lbs (32/24 kg)
132 mHandstand Walk
Conducted in feet, converted to meters.
Time Cap: 10 minutes
Coaching Tips
Strategy
- 1Pace yourself on the row to avoid fatigue early in the workout.
- 2Break the Kettlebell Shoulder-to-Overheads into manageable sets (like 11s or 15s) to maintain form.
- 3Focus on your balance and core engagement during the Handstand Walk to maximize efficiency.
- 4Transition quickly between movements to save time, but ensure you maintain good form.
- 5On the Handstand Walk, use a spotter or wall for safety if needed.
Safety Considerations
Technical Focus
Ensure proper alignment and control during the Handstand Walk to prevent falls and shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing (Easy Pace) - 2 min
Mobility Work:
- 10 Shoulder Stretch
- 10 each side Hip Flexor Stretch
- 10 each side Wrist Flexor Stretch
Activation:
2 rounds- 5-10 Kettlebell Press (Light Weight)(Focus on form.)
- 30 sec Handstand Holds(Against a wall for safety.)
Scaling Options
Intermediate
Weight reduction and movement modifications for increased accessibility
- 1
kettlebell shoulder to overhead
Reduce weight and incorporate push press.
Weight: 56/40 lbs (25/18 kg)
- 2
handstand walk
Modify to a wall walk or pike handstand.
Scaled
Further weight reductions and simple adjustments for less experienced participants
- 1
kettlebell shoulder to overhead
Perform kettlebell shoulder presses instead.
Weight: 35/26 lbs (16/12 kg)
- 2
handstand walk
Substitute with shoulder taps from plank position.