Tuesday 3.14.2023

*Coach’s Notes:

• You can use Part A’s Strict Handstand Push-up sets as a chance to work on this skill, provided you have the requisite strength. If you can overhead press at least 60% of your bodyweight, then you can opt to work here on HSPU negatives, or HSPUs off of a box. If you are still working toward this strength number, work on the Z-Press. Conversely, if you are very strong in this movement, try adding a deficit here.

“FITNESS” & “PERFORMANCE”

A. Three sets for max reps of:
45 seconds of Strict Handstand Push-ups (or Alternating Dumbbell or Kettlebell Z-Press)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds
45 seconds of Dumbbell Bench Press
(choose a weight you can handle for at least 8-10 unbroken reps)
Rest 45 seconds
45 seconds of Hollow Hold/Rocks
Rest 45 seconds

B. Against a 90-second clock, complete:
200/150 Meter Row
Echo Bike x Max Calories in Remaining time

Rest 90 seconds between sets, and complete SIX sets for max calories. Your goal is to maintain your output over all six efforts.
Compare to 4.19.2022

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).