For many of us, this is not the type of workout that you do on a Friday and then again on a Sunday. If you got into weight 2 and went hard there, then a retest today is a stretch. If those warm-up deadlifts feel heavy, you might want to cut your losses. However, if you flunked on the handstand push-up standard and didn’t get very far into the workout, then a retest sounds fine by me. This new HSPU standard really highlights how necessary ideal gymnastics positions are in the Sport of Fitness. To learn more about how to organize your body, pop into our gymnastics class on Wednesday nights.
“WORKOUT 18.4
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk
Time cap: 9 minutes”
All variations of 18.4 are listed below. Judges, make especially sure that you record the time whenever you athlete completes a Rounds of Deadlifts. 21, time, 15, time, 9, time, x2 rounds makes 6 total times you might have to record your athlete’s Tie Break Time.
VARIATIONS
Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.
Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl
Teenagers 14-15:
Boys deadlift 135 lb. then 185 lb.
Girls deadlift 95 lb. then 135 lb.
Scaled Teenagers 14-15:
Boys deadlift 75 lb. and perform hand-release push-ups, then deadlift 95 lb. and bear crawl
Girls deadlift 55 lb. and perform hand-release push-ups, then deadlift 75 lb. and bear crawl
Masters 55+:
Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks
Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl
Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear craw
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