Monday July 25th
22.07.25
INTENDED STIMULUS
12:00-15:00.
Both a “For time” and “For reps” workout to encourage athletes to go fast and take chances.
Begin the 1:00 clock for handstand push-ups as soon as the row ends.
Complete 10-15 handstand push-ups every round.
RX
5 rounds for time:
500/450-m row
1:00 handstand push-ups
LEVEL 2
5 rounds for time:
500/450-m row
1:00 seated DB strict press (35/20 lb)
LEVEL 1
5 rounds for time:
400/350-m row
1:00 push-ups
SKILL WORK
Post-workout:
Accumulate:
60 alternating push-up + DB renegade row
– Perform push-ups with hands on the DBs.
STRETCHING
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
WHITE BOARD BRIEF
Target time & reps | 12:00-15:00 and 10-15 reps/round
The start of our week is a workout with two scores. The first is the total time of the workout. The HSPU minute will begin as soon as you finish the row, so how fast athletes row and how fast they transition back to their rower will determine their time.
The second score is how many HSPUs are completed. The clock starts as soon as the row ends so athletes MUST transition to their first set as soon as possible to get more reps.
The combination of doing this workout for time and for reps is intended to get athletes to move with intensity AND take chances on a higher skill gymnastics movement.
For the handstand push-ups, we want athletes to be in the 10-15 rep range. This means scaling the range of motion, or to a piked push-up, to get at least 10 reps.
Alternatively, athletes who can complete 15+ reps should add a deficit to limit their reps. We want athletes to need to take 2-3 sets to complete 10-15 reps across the entire 1:00. not to a large set and rest the remainder of the minute.
