top of page
Search

Tuesday 08222023

Warmup

Strength / gymnastics

RX

5 sets for load and reps:

Every 4:00, complete:

3 push presses– Immediately following your final push press, complete a single max set of handstand push-ups.

SCORE: 

LOAD


Level 2

5 sets for load and reps:

Every 4:00, complete:

3 push presses– Immediately following your final push press, complete a single max set of piked push-ups.

SCORE: 

LOAD


Level 3

5 sets for load and reps:

Every 4:00, complete:

3 push presses– Immediately following your final push press, complete a single max set of push-ups, from the knees if needed.


ABOUT THE WORKOUT

INTENDED STIMULUS

  • Complete a new set once every 4:00.

  • Start around 70% of athletes' 1-rep-max push press and build to a heavy set.

  • 10+ handstand push-ups for the first 3 rounds.

  • Begin the handstand push-ups within :30 of finishing each set of push presses.

  • Intentional movement redundancy to build strength.


  • Limit the push press load as needed to maintain sound mechanics through fatigue from the handstand push-ups.

  • Substitute with a shoulder press or DB push presses to work around injuries as needed.

  • Scale the handstand push-up to a pike push-up so athletes can complete 10+ reps for the majority of the workout.

  • Avoid reducing the range of motion of the handstand push-up by stacking plates or mats.


WOD

RX

AMRAP 6

2 chest to bar

2 kb swings 53/70

Add 2 reps each rd

Level 2

AMRAP 6

2 pull-ups

2 kb swings 35/53

Add 2 each rd

Level 3

AMRAP 6

2 jumping pull-ups

2 KB swings (25/35 lb)

ADD 2 reps each rd


SKILL WORK

Post-workout:3 sets:

10 left-arm KB step-back lunges

10 left-arm KB side bends

10 right-arm KB step-back lunges

10 right-arm KB side bends– Perform all reps on one arm unbroken.– Step back for the lunges with the leg opposite of the KB.

169 views0 comments

Recent Posts

See All

Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se

White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h

Warmup STRENGTH E2MOM 10 Min1-3 DEADLIFTS @ 60-70% Min2-3 High Box jumps WOD RX AMRAP 5 7 handstand push-ups 7 deadlifts (155/225 lb) Rest 5 Amrap 5 7 ctb pull-ups 7  boxjump over 24/20 Level 2 AMRAP

bottom of page