CrossFit | 191220
Friday

191220

Workout of the Day

61

5 rounds for time of:

15 strict handstand push-ups
15 strict ring dips
1,000-m row

Post time to comments.

At-Home Workout

at home workout

Sit-to-stand progression

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“These outcomes [of a low carb diet] are truly remarkable: improvement by dozens of points on the PANSS, significant weight loss, and better quality of life. There simply is no psychiatric medication available with the power to accomplish those results. I have certainly seen antipsychotic medications help people with bipolar and psychotic symptoms, and sometimes help dramatically. However, all antipsychotic medications, unfortunately, come with a substantial risk of side effects that can worsen quality of life. All antipsychotic medications can contribute to high insulin levels and insulin resistance—a hormonal shift in metabolism that makes it harder for the body to process carbohydrates.”

Read the article Low-Carbohydrate Diet: Superior to Antipsychotic Medications?

Comments on 191220

64 Comments

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Manchild Manchild
March 23rd, 2021 at 5:02 pm
Commented on: 191220

4 rounds of:


10 high-butt push-ups on dip machine

10 dips

10 strict pull-ups


18:18

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Kury Akin
April 6th, 2020 at 1:18 pm
Commented on: 191220

34:05. 5R 9 hspu, 9 ring dips, 40 sdlhp@20kg, 100 du. Pushes and dips were strict for first two rounds. Started to kip round 3, 50% kipping round 4, all kipping round 5. I sectioned the pushes and dips from the start to keep moving and sectioned everything in round 5.

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Nate Gordon
January 26th, 2020 at 7:50 pm
Commented on: 191220

37:44


scaled to kipping HSPU and ring dips

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Jeff Chalfant
January 10th, 2020 at 11:00 pm
Commented on: 191220

43:52 with 12 strict hspu and 15 strict bar dips per round. Dips mostly broken 9/6 except round 5. Hspu in 3 sets through round 3 but 5/7 sets after that. Rows 4:05/4:08/4:12/4:14/4:03


190/40/69”

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Jeff Chalfant
January 10th, 2020 at 11:19 pm

oops I think I meant to type 42:52 but now I’m not sure. It was 38 something when I got on the rower for the last km.

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Cy Azizi
January 4th, 2020 at 8:13 pm
Commented on: 191220

52:51

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Eric Son
January 3rd, 2020 at 8:28 am
Commented on: 191220


https://youtu.be/iTLtgJedRnI

(edited)
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Fabian Delaflor
January 1st, 2020 at 8:02 pm
Commented on: 191220

Scaled:

5 rds of:

12 pike pushups

12 ring dips

600 m run

33:35

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Lyle Jennings
December 27th, 2019 at 10:20 pm
Commented on: 191220

36:00 RX row and HSPU, scaled to strict bar dips

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Chase Hiland
December 26th, 2019 at 11:13 pm
Commented on: 191220

M/35/5'10"/190


Rx'd 28:00. On the dot.


It was key to split up the HSPU from the beginning. I did a minimum of 3 sets per round of HSPU.

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Hank McKibban
December 26th, 2019 at 7:42 pm
Commented on: 191220

43:45 (12s vs 15, kipping HSPU)

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Chris Meldrum
December 23rd, 2019 at 7:48 pm
Commented on: 191220

As rx'd, 35:46.


Was a little worried that the combo with ring dips would make HSPUs go away, so broke them 5-5-5 and ring dips 5-4-3-3. Should have done more warm-up, as rounds 2 and beyond felt better than round 1. Just tried not to die on the rows, all were around 1:55-1:57 pace.


Happy Festivus!


46m/5'10"/180

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Fl oR
December 23rd, 2019 at 2:19 pm
Commented on: 191220

M/37/6.3/215lbs

33min 25sec

Rxd

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Giuseppe Petrillo
December 23rd, 2019 at 11:33 am
Commented on: 191220

30:36 rx’d

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Justin Hahn
December 23rd, 2019 at 3:43 am
Commented on: Low-Carbohydrate Diet: Superior to Antipsychotic Medications?

Thank you for posting this :) I just did the L1 seminar and during the segment on nutrition I asked about the correlates with mental health. The trainer didn’t know of any evidence-based research. Glad to see this developing.


I work as a psychiatric social worker. This research is sorely needed

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Nathaniel Robichaud
December 22nd, 2019 at 10:28 pm
Commented on: 191220

Only had time for 3 rounds. Not that I could've finished the hspu anyway!

23:15

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Alex Pham
December 22nd, 2019 at 7:57 pm
Commented on: 191220

36:12


4 rds


12 strict handstand push-ups

12 strict ring dips

850-m row

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Scott MacArthur
December 22nd, 2019 at 6:07 pm
Commented on: 191220

39:04. Subbed 35 DB SP for HSPU. Sucked from the get go.

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Anton Gross
December 22nd, 2019 at 3:54 am
Commented on: 191220

M/45/135 lbs/ 5’-6”.

As Rx. Competed in 38:00

I knew this would be tough for n the rower and that was where it was hard on me.

I intentionally broke up the 15 reps into 5s with a few seconds inbetween to keep on moving. I could easily bang out 15 HSPUs or ring dips but then I might take a while resting and not moving. I wanted the rounds to be kept even and steady.

The rower I treated similarly. I intentionally went a bit slower than I could and tried to maintain that pace of about 2:04 pace throughout.

I basically did about 4:15 per 1000 and walked over to the next station.

For me the row was the only hard part. I should have pushed harder on the HSPUs and the ring dips for a bit faster time.

Rnd 1: 7:18

Rnd 2: 7:51

Rnd 3: 7:49

Rnd 4: 7:49

Rnd 5: 7:52

I should have pushed a little harder but my goal was to try and keep a steady pace and looking back now I did that. Next time I will try to do the same but a little faster on the gymnastics, which I was fine on overall.

Great workout. I almost never go that long and almost never row 1000s I typically row 250s or 500s.

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Ryan Cook
December 22nd, 2019 at 1:10 am
Commented on: 191220

Tweaked it down to 4 rounds to keep in 20 minutes and subbed pike push-ups as I can't do handstand pushups yet.

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Christian Simpson
December 22nd, 2019 at 1:06 am
Commented on: 191220

I started this workout yesterday after 5 hours of sleep. Could only do 5 strict and 2 kip HSPU...so took a rest day yesterday. 9 hours of sleep last night and Bam! Tough, ready to quit at round 4 but persisted.


Rx 58:00

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Jade Teasdale
December 22nd, 2019 at 12:35 am
Commented on: 191220

15 SHSPU (5X3)

15 SRD (5X3)

800m Run

X5 in 51:13

Was aiming for 50 min. Time Cap.

Got a severe LRQ cramp on 2nd run!

Happy with the effort! SRD were easy in comparison to the SHSPU! Last 2 rounds were the fastest!

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Eric Love
December 21st, 2019 at 6:41 pm
Commented on: 191220

57:10 w/ various degrees of hspu modification, primarily by adding abmats to shorten ROM

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Claire Fiddian-Green
December 21st, 2019 at 3:56 pm
Commented on: 191220

33:40. Scaled to 12 box assisted strict HSPU each round with hips stacked above shoulders, and 12 jumping ring dips each round with strong lockout at top and slow descent. Rows and rounds Rx. I dreaded this workout but it was good medicine and hit some of my key weaknesses.

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Joseph Alaimo
December 21st, 2019 at 3:45 pm
Commented on: 191220

32:20 (Kipping)

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Antonio Larco
December 21st, 2019 at 3:37 pm
Commented on: 191220

39'32"

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Antonio Larco
December 21st, 2019 at 3:37 pm

Rx

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Andrea Ferendeles
December 21st, 2019 at 12:40 pm
Commented on: 191220

42.00 (Hspu Strict scaled, 5kg bumper under the abmat)

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Hendrik Bünzen
December 21st, 2019 at 12:25 pm
Commented on: 191220

54:25 rx’d

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Ben Hosking
December 21st, 2019 at 5:53 am
Commented on: 191220

29:46

Row

Push ups

Dips on bars not rings

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Shane Azizi
December 21st, 2019 at 12:32 am
Commented on: 191220

55:23 Rx

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Gisli Gunnarsson
December 21st, 2019 at 12:05 am
Commented on: 191220

43:34 RX

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Shaun Stapleton
December 20th, 2019 at 11:15 pm
Commented on: 191220

35/195/5’9/M


4 rounds Rx: 29:39

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Tripp Starling
December 20th, 2019 at 11:00 pm
Commented on: 191220

Rx in 48:39

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Robert Cassels
December 20th, 2019 at 10:32 pm
Commented on: 191220

49:21 kipping everything

M/44/214/6'2"

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Mary Dan Eades
December 20th, 2019 at 10:12 pm
Commented on: Low-Carbohydrate Diet: Superior to Antipsychotic Medications?

I love what Dr. Ede is doing with her patients to address what is clearly a crisis in 'standard' of care. May it spread far and wide!


We've seen similar scenarios play out in our patients over the years and even in our friends and family. The 'standard of care' is far too quick to throw pills at the problem, often medications that, as rightly pointed out, come with horrific side effects. And not just for major affective disorders and psychoses, but for kids and young adults with attention deficit disorders, autism, and anxiety. Young men (and women) put on Risperidone gain tremendous amounts of weight on the drug and the males develop severe gynecomastia (we've witnessed this one personally). Skinny kids turn into very chunky kids seemingly overnight. And the removal of the drug leads to their return to their former slender selves. How much better to change the way people eat from a crap-food diet of sugar, HFCS, processed grain, and industrially processed seed oils to a diet of meat, fish, poultry, greens, colorful vegetables, low sugar fruits, and full fat dairy? Feeding the brain properly (which means feeding it cholesterol and saturated fats) will let it grow, repair, and maintain itself.

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Coastie Nick
December 20th, 2019 at 9:25 pm
Commented on: 191220

Rx’d 54:13

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Charlie Pokorny
December 20th, 2019 at 8:46 pm
Commented on: 191220

36:29 Rx

m/51/5'11"/200#

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Tyler Hass
December 20th, 2019 at 8:28 pm
Commented on: Low-Carbohydrate Diet: Superior to Antipsychotic Medications?

I hope more research funding is directed to this and quickly. Schizoaffective disorder and similar conditions are so debilitating and the drug treatments have brutal side effects. The two cases studies presented are very encouraging and I thought this part was intriguing: "Interestingly, in both cases, each time either of these individuals went off of the ketogenic diet, their symptoms worsened, and when they went back on the diet, their symptoms improved again, suggesting it was the diet and not some other factor that was responsible."

Compared to the skyrocketing cost of developing new drugs, this research would be quite cheap. And it could have major implications for how we treat our homeless population. Offering them healthier food could really change a lot of lives.

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Nicole Deaver
December 20th, 2019 at 7:58 pm
Commented on: 191220

33:57


5 Rds

15 HSPU (to 2" mat)

15 dips (btwn stools with 10#)

5 mins bike

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Steven Odom
December 20th, 2019 at 7:29 pm
Commented on: 191220

Rx’ed

37:29


Moved really slow on this one. My endurance was not there today.

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John Clarke
December 20th, 2019 at 5:59 pm
Commented on: 191220

37:23 - bar dips instead

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Steve Day
December 20th, 2019 at 5:04 pm
Commented on: 191220

15 strict HSPU to 4" target

15 strict Bar dips ILO rings

1,000-m row

5 rounds

29:32

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Antoine Vial
December 20th, 2019 at 4:53 pm
Commented on: 191220

59'21''

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Evan Saber
December 20th, 2019 at 3:37 pm
Commented on: 191220

39:13 RX

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Matthew Letarte
December 20th, 2019 at 3:22 pm
Commented on: 191220

37:41 parallel dips, no rings, otherwise RX

6:50

7:52

8:13

7:26

7:16

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Nathan Smetzer
December 20th, 2019 at 3:06 pm
Commented on: 191220

Subbed Pike Press and Bench Dip: 35m 38s

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Jeffrey Howard
December 20th, 2019 at 2:52 pm
Commented on: 191220

21:35 - Sc

3 rounds (didn't have time for all 5 rounds). Scaled 24in Box Piked Push-up.

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Jeffrey Howard
December 20th, 2019 at 8:36 pm

39:57 - Sc, redo but all 5 rounds. Same scale as before for HSPU. 21:44 was my 3 round split (10 seconds slower then earlier this morning). Legs are not happy after Karen.

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Michael Arko
December 20th, 2019 at 2:04 pm
Commented on: 191220

Sub/scale:

HSPUs wall-facing, 1 toe on wall

Ring dips assisted, 1 heel on box

Elliptical trainer 40 cal = 1000m row (20:59 total time)


31:15


Avg. 6:15/rd -- best = rd-1 5:31; worst = rd-4 7:02

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Eric O'Connor
December 20th, 2019 at 2:02 pm
Commented on: 191220

This is obviously a longer workout that tests endurance and gymnastics stamina, but I also think this workout can be helpful to recover from "Karen" yesterday! Shooting for sub 30-minutes on this workout could be a great goal, although I will look to keep this workout sub 35-40 minutes for most. Here are some scaling thoughts:


Strict handstand push-ups- The volume of this movement is high but is made to be more achievable because there will be about 5 minutes rest between attempts. However, I do expect that I will need to scale a lot of my athletes to maintain consistency and range of motion. A large portion of my athletes will scale to a controlled kipping handstand push-up and focus on an eccentric phase of 3-5 seconds to still preserve an element of the strict nature of the movement. I will only have athletes perform 6-8 reps of the movement each round. I normally don’t like scaling to any form of kip when a strict movement is prescribed, however, as long at the 3-5 second negative is upheld and there is no crashing into the ground, I won’t have a problem with this today.

For athletes that cannot perform the kipping recommendation or a slow negative, I will have them perform a pike handstand push-up variation on the box. This can be a great option as athletes can modify their body position to increase or decrease the difficulty. For example, performing this variation with the legs straight and hips stacked over the hands in the starting position can be very difficult while performing this variation with the knees on the box would be less challenging. I will modify athletes to a pike push-up with feet on the floor if needed. If an athlete absolutely cannot get inverted in any fashion a strict dumbbell shoulder press will be my go to for the day.


Strict Ring Dip: I consider the volume of the movement to be high, but is achievable due to the time between sets. Due to the difficulty of the movement I know many of my athletes will need a movement modification to keep the quality high and the range of motion legit. I will reduce reps for athletes that can perform dips, but the volume is too demanding to maintain consistency….this will likely be for those that cannot perform 10+ strict dips consecutively. For athletes that cannot perform dips, I will provide two main movement modifications for the day. Option 1 will be a band-assisted dip and option 2 will be to do ring dips with legs straight and feet on the floor in front of the body. I will provide an easier option and reduce reps on an individual basis as needed.


Rowing: This will be where the bulk of the time is spent on this workout. I can have most of my experienced athletes attempt this distance as prescribed. I will scale the distance for those where the volume is too high or a 1k row will take longer than 5:00 to complete.

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Sebastien Fitzpatrick
December 20th, 2019 at 2:01 pm
Commented on: 191220

50:44 Rx


Well now I know I’m bad as strict HSPU.

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Steven Odom
December 20th, 2019 at 7:33 pm

I’m with you on those strict HSPU’s. Once I hit 7 reps the remaining 8 reps were a mess.

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Alfred Leutl
December 20th, 2019 at 1:33 pm
Commented on: 191220

42,25 R.X

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Bridget Deschner
December 20th, 2019 at 1:14 pm
Commented on: 191220

3 rounds

10 box hspu

8 strict dips on dip bar

4 min row


I'm going to call this a modified rest day :)

I was sitting on the sofa getting ready to put my shoes on and contemplated just going back to bed. Glad I didn't. Was limited on time and just honestly didn't have any juice today. Oh well. Discipline equals freedom!

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Christopher Hall
December 20th, 2019 at 1:08 pm
Commented on: 191220

4 rounds:


12 box HSPU

12 box-assisted ring dips

750m row


27:34

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Dave DeCoste
December 20th, 2019 at 12:28 pm
Commented on: 191220

41:17

Partitioned the HSPUs and dips: 5 HSPUs, 10 dips, 5 HSPUs, 5 dips, 5 HSPUs. Strict HSPUs are a weakness for me.

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Mike Andridge
December 20th, 2019 at 11:20 am
Commented on: 191220

Scaled to

5 rnds

10 strict hspu (2 sets/3 sets/4 sets/a lot of sets/a lot of sets)

10 strict ring dips(all 2 sets)

800m row (3:50'ish for all) I know, I suck at rowing.

38:07

m/49/175

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Chris Sinagoga
December 20th, 2019 at 4:25 am
Commented on: 191220

Champions Club Scaling Notes


RANT

Just a workout. Strict is what you make of it. I actually messed this up and read it as strict pull-ups instead of hspu. Still felt like a really good workout.


PURPOSE: use breathing fatigue to challenge pushing stamina


TRAINING SCALE: as is


PRACTICE SCALE: shorten up the row. take the timer off the whole thing, strict means you're-judged-by-gymnasts strict


NEW TO CROSSFIT VERSION: AMRAP in 20 minutes of: :15 handstand hold, :15 ring hold, 500m row


GROUP VERSION: sub 800m run for row, set a time cap (2 minutes maybe) on each station indoors


INJURY VERSION: pick one mono structural movement and two other movements that will fatigue the same general area and do a similar rep scheme.


WARMUP

Jump rope

Handstand

Pull-up

Lunge

Hollow rock


GENERAL FEAR LEVEL: 7

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QiHui Xing
December 20th, 2019 at 3:44 am
Commented on: 191220

RX:41'10''

感冒,前两天分腿挺+跑步受凉了。训练中咳个不停。

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Bryan Rosen
December 20th, 2019 at 1:48 am
Commented on: 191220

Warm up for 191220:

GENERAL WARM-UP


AMRAP 7

15 pulls on the rower

25-ft high-hips bear crawl

25-ft side-plank walk

5/side kneeling kettlebell press


SPECIFIC WARM-UP


Strict ring dip

2 sets of 20-second ring support

2 sets of 3 ring dip negatives (3-seconds down)

10 jumping ring dips

5-10 strict ring dips


Strict handstand push-up

3 wall walks

25-ft of walking partial kick-ups

2 sets of 3 negative handstand push-ups

2 sets of 1-3 strict handstand push-ups


Practice round:

2 strict handstand push-ups

2 strict ring dips

100-m row

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Steven Thunander
December 20th, 2019 at 1:30 am
Commented on: 191220

Globo scale: if no rower is available sub 800m run or 50 calorie assault bike. For strict ring dips sub trx dips or weighted bar dips (10-20% bodyweight). For HSPU sub heavy dumbbell shoulder press (dumbbells should add up to 50-60% bodyweight)

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Juan Acevedo
December 20th, 2019 at 1:05 am
Commented on: 191220

INTENDED STIMULUS

.

This is a long effort, a beautiful piece of mental and physical grind. You will be rowing 5000 meters and performing 75 strict handstand push-ups and 75 strict dips. It sounds like a lot, and it is. The fact that it is broken up in five rounds will help you a lot, though. It is a very fun and manageable piece. Aim to keep it controlled and at around 30 minutes. You can absolutely row all 1000's. But just because you can does not mean you should. Treat this workout as a long endurance piece. Remind yourself you don't train to improve your 5K time by running a very long a slow marathon. You can, but maybe not the most effective method. Choose a distance in the rower you can finish in 4:00-4:20 consistently for all rounds. For the gymnastic movements, modify the skill and number of reps to something you can complete within two minutes for the two combined. That's a 6 to 7 minute round. Endurance will be achieved and improved if you set yourself up so that you have to keep "accelerating" and pushing in order to keep up that pace as the workout progresses. That's where you want to live today. Set yourself so that you have to push but also so that you are successful. That's the Thrive Zone. That's where you win. Check out our options for ideas.

THRIVE!


OPTION 1

5 rounds for time of:


12 strict handstand push-ups

12 strict ring dips

850-m row


workload reduction of 15%


OPTION 2

5 rounds for time of:


12 strict box handstand push-ups or pike push-ups

12 box assisted strict ring dips

750-m row


workload reduction of ~25% (depending on assistance on gymnastics).


OPTION 3

5 rounds for time of:


12 banded pike push-ups

12 box assisted strict ring dips

650-m row


workload reduction of ~35% (depending on assistance on gymnastics)

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David Swicegood
January 7th, 2020 at 1:39 pm

OPTION 3

5 rounds for time of:


12 banded pike push-ups

12 box assisted strict ring dips

650-m row


26:15 opted for a lower scale due to amount of time I had to work out, but still a good choice & workout.


subbed floor parallel bars for ring dips

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