Wednesday February 22nd
23.02.22
HUMP DAY HELP
INTENDED STIMULUS
Rows in 1:30 or less.
32-40+ ft on the HS walk/round.
Push-ups in ~1:00.
10+ calories on the rower/round.
5-ft on the HS walk = 1 rep. Score is total reps of handstand walk and calories rowed.
RX
4 x 2:00 rounds for distance:
24/21 calorie row
Max distance handstand walk
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for calories:
24 push-ups
Max calorie row
– Rest 1:00 between rounds.
– Score is total distance walked and total calories rowed.
LEVEL 2
4 x 2:00 rounds for distance:
20/18 calorie row
Max rep wall walks
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for calories:
18 push-ups
Max calorie row
– Rest 1:00 between rounds.
– Score is total distance walked and total calories rowed.
LEVEL 1
4 x 2:00 rounds for distance:
15/12 calorie row
Max distance bear crawl
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for calories:
18 scaled push-ups
Max calorie row
– Rest 1:00 between rounds.
– Score is total distance walked and total calories rowed.
SKILL WORK
Rest, stretch, recover
STRETCHING
:30 doorway stretch/arm
1:00 banded shoulder stretch/arm
WHITE BOARD BRIEF
Target reps | 20-40+ ft handstand walk and 10+ calories/round.
The goal of this interval workout is split into two halves.
The first part is higher skill and aimed at consistency, while the second is simpler and is intended to be higher in intensity.
The workout is essentially 8 rounds of 2:00 of work and 1:00 of rest.
The goal for the first 4 rounds is to be able to move at a steady pace, finishing the rows by 1:30 to leave time for 30+ feet of handstand walking.
The goal of the second 4 rounds is to move fast through a moderate set of push-ups in 1:15 or less and then sprint on the rower.
There will be skill-specific scales for the handstand walk during the warm-up. However, the calories and push-ups should be scaled to provide the intended time domain of work for the handstand walks and rowing.
