For time:
2,400-meter run
50 hand-release push-ups
2,400-meter run
Post times to comments.
Stimulus and Strategy:
Today’s workout is an endurance and stamina effort with a bit of a “speed bump.” Push the pace on the first run, knowing you are going to get to “rest” during the hand-release push-ups. Expect your reps to slow down, but push your threshold on the hand-release push-ups (pun intended). When you get into the second run, give it everything you have left. If you are attempting this workout as prescribed, your goal is to finish in 45 minutes or less, while keeping the push-ups to 6 minutes or less.
Scaling:
Reduce the distance of each run, or the volume of hand-release push-ups.
To reduce the complexity of the hand-release push-ups, perform the reps from the knees or with your hands elevated on a 30-inch box (do not release your hands).
In case of an injury or limitation, consider substituting a 5,500/7,500-meter Echo bike or a 2,400/3,000-meter row in place of the run. For the hand-release push-ups, consider dumbbell floor presses or bench presses.
Intermediate option:
For time:
2,400-meter run
35 hand-release push-ups
2,400-meter run
Beginner option:
For time:
1,000-meter run
35 hand-release push-ups from the knees
1,000-meter run
Coaching cues:
If you need a break during the hand-release push-ups, lie flat on your chest with your arms extended out to the sides or come to your knees with your chest off the ground. These are both ways to relax your arms, giving them the best opportunity to recover quickly.
Resources:
Warm-Up With Chris Hinshaw
Hand-Release Push-Up
A Fresh Take on the Lowly Push-Up
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Comments on 250329
108 Comments
@YHS track, did 1/2
13:20
24:21
31:00 Rx'd
M / 45
31 Min Rx’ed
Rx modified 3,000 meter row
31:04
M/39/6’/176#
26:38 Rx
(Runs just under 8:00/mile pace. HRPU in sets of ten.)
Deo gratias
As prescribed:
Male, 46
33 min
Outdoors
For time as prescribed
M, 47
outdoors
33 min
For Time: 23:00
110cal Echo Bike
50 HR Push-ups
110cal Echo Bike
F/44 Rx
Time 28:12
2400 meters 12:26
50 hand release pushups 3:14
2400 meters 12:32
Rx (treadmill): 30:18
On the treadmill
43:45
42/m
For time:
2,400-meter run
50 hand-release push-ups
2,400-meter run
time: 26:30
First running since injured foot - on treadmill:
1600m run
800m row
50 hand release push ups
1200m run
400m row
800m run
30:03
First RX in 2 years - 38:40 :D
25/M/90KG
did 4800m on c2 bike
11:56
4:04
10:54
Rx
21:29
run 9:13
push up 2:38
run 9:38
38 / M / 5'9" / 140lbs
1,000-meter run
35 hand-release push-ups
1,000-meter run
16:41
Goal today was just to get through the runs without slowing to a walk at any point.
Beginner: 15:09. 1k 5:37, 1k 6:03
50 hand-release push-ups
2,400-meter run
39:25
For time: 27:45min.
2,400-meter run
50 hand-release push-ups
2,400-meter run
Run 2,4 K trademill with 3% incline
M 52/ 176cm / 78kg
39:53
50 push ups
31:15 RX
50 hand release push ups from knees (poor form) - 3:45
2,400 meter run - 14:11
Rx
28:08
25:40
M - 33 / W - 225 lbs
Happy given 3 months into CrossFit and former bodybuilder.
Goal - refine the swole!
Subbed 2x 5500m on C2 Bike erg in place of the run.
25:45
M/36/190
30:01
Wanted sub 30 but was being a melt😳
LFG 🔥🚀
27:38
Terrific job as always!
44.52
Rx, ran outside at the beach. Used Strava to track.
26:16
1st 2400m - 11:11
HRPU - ~2:45
2nd 2400m - 12:20
Beach sounds nice about now. Great job!
Having trouble recovering from weekly intensity and volume switched stimulus to LSD:
-first run 15:22
-push ups not timed, 4 sets- 15,15,12,8
-second run 14:50
felt good afterwards
Rx 30:20
Almost called it quits half way through the second run cause my calf was tiightening up but was able to slow down until it eased up. Tough workout
28:29. Subbed 3 mile bike ride for runs, very windy. 50 hand release pushups.
Rx 25:49
10:46 run, 3:00 HRPU, 12:03 run
m/43/170 lbs
Well done!
Excellent!
Birthday wod. Running and pushups?! Thank you Dot com! Outdoors on a local trail. Brought a towel for the HRPU so my face wasn’t in the dirt.
24:55
pushups: 15-15-13-7 (~2:30)
Stopwatch went out in the middle but that time should be close. Now onto yesterdays workout!
Happy birthday! Great job!
Happy Birthday!!! 🎉 Well done!
Rx’d: 28:15
Good work, bro!
Nice!
Subbed 3 mile rides on the road bike for the runs, otherwise Rx
24:47
The knees in particular weren't up for that kind of abuse after yesterday's Murph, the weather was just too nice to not get outside and I hadn't been on my bike in a minute, so opted to sub in the rides vice rowing. I'm sure I got plenty of curious looks while stopped on the side of the road doing HRPs. I broke them 30/10/10 - 50 unbroken is challenging when fresh but just wasn't going to happen after the 200 pushups for Murph.
Nice Saturday sub!
Great time & fun sub!
M35/64/160 Rx 34:51
35lbs stroller runs in the neighborhood
Nice work with kiddo in tow!
29:00 RX
Well done!
-2,500 m run
-50 hand-release push-ups
-2,500 m run
31:10 Rx
RX 27:13
Well done!
Beginner option:
For time: 23:20
Good time!
34:44 rx
31:29
3000m Ski erg
135cal Echo or 4.5 miles
Nice!
Great little mix; nice work!
Rx 38:31 this was pretty spicy
24:18
RX: 31:30 time
Great work!
at the HS track, the morning after donating blood and having a couple drinks 🩸💦
28:11
That's a solid time, even without the bloodletting & imbibing!
Nice job on a partly depleted tank :) !
Rx
26:38
Mapped distance to local park, down path to picnic tables @ a little over 2400m/ HRPU 30-20 on the ground & run back. Loved this!
Awesome job, Favo!
Awesome! Looks like this one was made for you.
Thanks, guys! You're not kidding, Coastie, this was dead center in the old Favo wheelhouse! All engine; little skill😆
24:12
Nice!!!
Excellent!
For time:
-2,400 m run
-50 hand-release push-ups
-2,400 m run
36:06
Good job!
Wow! Nice job after a half, especially!!!
Fantastic!
On a track. Beautiful weather.
HRPU - 20-10-5-5-5-5
First 1.5 - 11:20
Second 1.5 - 11:30
Nice job! Beautiful weather bonus!
Great job!
Considerably sub 45; nice job!
28:22
24:35 rx
Great time, Chance!
Hell yeah, Chance!
Just did last Saturdays L-sits on rings and 3 deadlifts at 395#….. haven’t lifted that in 8 years
Whoooo hoooooo !!
31:30mins. I took the echo option, which I rx’d but not a true RX