For TimeMetconBenchmark16:00
The Separator
Gymnastics
Weightlifting
Solo
Workout Details
For Time
16:00
For Time:
For Men:
12Ring Handstand Push-Up
15Back Squat
↳ 225/0 lbs (102/0 kg)
20Burpee
9Ring Handstand Push-Up
18Front Squat
↳ 205/0 lbs (93/0 kg)
20Burpee
6Ring Handstand Push-Up
21Overhead Squat
↳ 185/0 lbs (84/0 kg)
20Burpee
For Women:
15Back Squat
↳ 0/165 lbs (0/75 kg)
20Burpee
6Ring Handstand Push-Up
18Front Squat
↳ 0/145 lbs (0/66 kg)
20Burpee
4Ring Handstand Push-Up
21Overhead Squat
↳ 0/125 lbs (0/57 kg)
20Burpee
2Ring Handstand Push-Up
Coaching Tips
Strategy
- 1Pace the ring handstand push-ups, especially if you struggle with them; don't go to failure on the first set.
- 2Break the back squats and front squats into manageable sets if the weights are challenging; e.g., sets of 5-8 reps to maintain form.
- 3For burpees, aim to move steadily rather than sprinting through, as this can cause fatigue in later movements.
- 4Keep a consistent rhythm with overhead squats; practice wide grip and external rotation to enhance stability.
- 5Focus on form over speed; breaking down movements if fatigue sets in can prevent injury.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment and full range of motion during overhead movements.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Moderate pace to warm up the body.)
Mobility:
- Shoulder Stretch - 30 sec(Focus on shoulders and triceps.)
- Hip Flexor Stretch - 30 sec(Open up hips for squats.)
- Ankle Mobility Drill - 30 sec(Prepare ankles for squatting.)
Activation:
2 rounds- 8-10 Ring Rows(Set the rings for activation.)
- 10 Back Squats (empty barbell)(Focus on form.)
- 5 Overhead Squats (empty barbell)(Get comfortable with the position.)
Scaling Options
Intermediate
Reduce weights by ~20% and modify movements slightly for safety and efficiency.
- 1
ring handstand push up
Pike Push-Ups
- 2
back squat
Weight: 180/135 lbs (81.6/61.2 kg)
- 3
front squat
Weight: 165/115 lbs (75/52.2 kg)
- 4
overhead squat
Weight: 150/100 lbs (68/45.4 kg)
Scaled
Reduce weights further and use more manageable modifications.
- 1
ring handstand push up
Banded Push-Ups
- 2
back squat
Weight: 150/115 lbs (68/52.2 kg)
- 3
front squat
Weight: 95/65 lbs (43.1/29.5 kg)
- 4
overhead squat
Weight: 85/55 lbs (38.6/25 kg)