For TimeMetconBenchmark07:00
The Final 1
3 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
07:00
3 Rounds for Time:
30Push-Up with Hand Release
21Overhead Squat
↳ 95/65 lbs (43/29 kg)
Original WOD
3 Rounds for Time: 30 Push-Ups with Hand Release 21 Overhead Squats (95/65 lbs)
Coaching Tips
Strategy
- 1Pace yourself, especially during the Push-Ups, as they can fatigue the shoulders quickly.
- 2Consider breaking the Push-Ups into smaller sets (e.g., 15-15) to maintain good form throughout.
- 3Keep your core engaged during Overhead Squats to safeguard your spine and improve stability.
- 4Focus on full depth in the Overhead Squats; aim for the hips to go below the knees for optimal range of motion.
- 5Choose a weight you can confidently manage for all 21 reps without compromising form.
- 6Transitions between movements should be quick; plan where you'll place the barbell to minimize downtime.
Safety Considerations
Technical Focus
Ensure proper overhead position during the squat to avoid shoulder injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Rowing - 2-3 min(Light rowing to increase heart rate.)
Mobility Work:
- 10 Shoulder Dislocates(Use a resistance band or PVC pipe.)
- 10 Deep Squat Hold - 30 sec(Focus on keeping the chest up.)
- 10 Wrist Stretch(Hold each position for 20 seconds.)
Activation:
2 rounds- 5-10 Push-Ups(Perform at a slow pace.)
- 5-10 Overhead Squat with PVC(Focus on form, no weight.)
Scaling Options
Intermediate
Reduce weight and modify movements as needed
- 1
push up with hand release
Push-Up
- 2
overhead squat
Overhead Squat with lighter weight or dumbbells
Weight: 75/55 lbs (34/25 kg)
Scaled
Significantly reduce weight and simplify movements
- 1
push up with hand release
Knee Push-Ups
- 2
overhead squat
Overhead Squat with very light weight or no weight
Weight: 45/35 lbs (20/16 kg)