Wednesday March 2nd
22.03.02
INTENDED STIMULUS
Complete 5-8 rounds.
High skill gymnastic pressing.
Perform the strict handstand push-ups in 3 sets or less every round.
The reps and sets on the handstand push-ups should be sustainable for all 10 minutes.
Complete bike calories in well under a minute each round.
RX
AMRAP 10:
10/8-cal. Echo bike
10 strict handstand push-ups
LEVEL 2
AMRAP 10:
10/8-cal. Echo bike
10 box assisted pike push-ups / hspu w/abmat
LEVEL 1
AMRAP 10:
10/8-cal. Row
10 push-ups / scaled pushups
SKILL WORK
Pre-workout:
EMOM 7:
1-5 wall walks / scaled wall walks
STRETCHING
2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)
WHITE BOARD BRIEF
Target rounds | 5-8 rounds
Today’s workout is all about gymnastics upper-body pressing. Athletes should be able to complete the 10 reps of whatever movement they select in 3 sets or less for the entire workout.
If the athlete can’t perform 10 unbroken strict handstand push-ups while they’re fresh, either modify the movement or the rep scheme.
Each round should take ~2:00 or less.
The bike shouldn’t be a sprint or laid back. Use a pace that is quick but slow enough to allow you to feel somewhat recovered before the next set of strict handstand push-ups.
When breaking up the gymnastics, aim to be consistent with your sets throughout the entire workout. We want to prolong the fatigue for as long as possible. Starting with an unbroken set of 10 in the first round should only happen if that is sustainable for the majority of the workout. If not, break up this movement early so you can keep moving in the later rounds. For example, 5, 5 or 4, 3, 3. In the first round, those rep schemes may seem easy but by Rounds 4 or 5 this could become a challenge!
During today’s pre-workout skill portion, athletes shouldn’t be failing or getting close to failure. Select a rep scheme that allows them to finish in about :30- :40. During this time, look for positions over reps. We want athletes to look good during the EMOM.
