On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps strict handstand push-ups
Rest 90 seconds
Then, on a 90-second clock, complete:
200/250-meter row
Max-reps strict ring dips
Rest 90 seconds
Post reps to comments.
Stimulus and Strategy:
Today’s workout consists of pulling and pressing intervals. The goal is to finish each row in 1 minute or less and have around 30 seconds to perform the strict pressing movement. The one-to-one work-to-rest ratio should allow for just enough rest and an opportunity to push the pace on each row.
Scaling:
Reduce the distance on the row.
To reduce the complexity of the strict handstand push-ups, decrease the range of motion by placing one or two AbMats or mats underneath your head. For the strict ring dips, perform foot-assisted ring dips.
In case of injury or limitation, for the row, perform a 200-meter run or 500/700-meter Echo bike. For the strict handstand push-ups, perform pike push-ups or seated dumbbell shoulder presses. For the strict ring dips, perform bench or box dips or banded tricep press-downs.
Intermediate option:
On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps pike push-ups with feet on a box
Rest 90 seconds
Then, on a 90-second clock, complete:
200/250-m row
Max-reps foot-assisted ring dips
Rest 90 seconds
Beginner option:
On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps dumbbell shoulder presses
Rest 90 seconds
Then, on a 90-second clock, complete:
200/250-meter row
Max-reps bench or box dips
Rest 90 seconds
♀ 15-lb dumbbells
♂ 20-lb dumbbells
Coaching cues:
On the strict handstand push-ups, as soon as the head touches the floor, drive through your palms, squeeze your belly tight, tuck your chin, and push your head through your arms.
Resources:
Rowing | Faults and Fixes
The Strict Handstand Push-Up
The Strict Ring Dip
The Pike Push-Up
Foot-Assisted Ring Dip Scaling Options
The Dumbbell Shoulder Press
Find a gym near you:
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Comments on 260102
139 Comments
Sub:
push ups for hspu
bar dips for ring dips
push up: 78 (14-15-16-16-17)
bar dip: 40 (7-8-9-8-8)
Strict dip at parallels
57
5 rds : 250m row + 6 strict press kbs 16kg
2 ' rest
5 rds : 250m row + 6 strict ring dips
15'50"
50 HSPU/50 dips
Rx
76 HSPU
46 Strict ring dips
HSPU 6/4/5/4/4
Dips 10/12/12/11/9
Beginner level
20 lb dumbbells and box dips
10/10/12/12/13
6/8/7/7/8
90 secs
250m row
9kg strict db press
90 sec rest
90 secs
250m row
push ups
90 sec rest
db press
15/13/11/10/9 = 58
push ups
11/7/5/5/5 = 33
100m driveway sprints
Pike push ups 5/5/5/5/5
90sec rest
5rds
100m Driveway sprints
Bench dips 10/8/8/8/8
Didn’t understand the workout timing so just went back to back 18:42m
65 reps.
This week's programming hasn't been kind to my shoulders. Did 600m echo bike instead of rowing ("push") and 235lb DL instead of HSPU and 155lb squat cleans instead of dips (pull).
DL: 7/8/9/9/9
Cleans: 5/5/5/5/3
All biking under 50sec (>73 cadence) but it got gnarly: on the last cleans it caught up with me and I failed second rep and was slow on the rest.
Strict HSPU: 3 / 2 / 1 / 1 / 1 = 8 total
Strict Ring Dips: 12 / 10 / 10 / 10 / 10 = 52 total
M/55 🎅🏻
face to wall SHPU
2/6; 3/8; 6/4; 4/6; 3/5
180 reps.
cant count
M/40/5’8”/185#
RX 205 reps
strict HSPU 25-23-22-21-24
strict ring dips 14-14-12-12-13
As rx'd, 108 (56 +52).
12-11
13-11
12-10
10-10
52m/5'10"/185
9-10 for last round oops
HSPU 10X / round
DIP 12X / round
8/10 – 9/12 – 9/12 – 8/11 – 8/10 RX
Monte vista gym, had to do sumos with 50lb BB for first round and a half as some old guy bogarted the rower. Did 40DB’s SP and chest to floor pushups off end of DB’s.
SP 7,6,5,5,4
DB Pushups 12,10,8,8,8
M/41/Rx
53 reps
85 total
20/20/20/18/14
15/15/15/15/15
200-meter run
Max-reps strict handstand push-ups
Rest 90 seconds
Then, on a 90-second clock, complete:
200-meter run
Max-reps strict ring dips
Rest 90 seconds
8, 12, 6, 10, 4, 9, 3, 9, 3, 8
Strict HSP 10-16-15-14-13
Strict Ring Dips 15-12-12-12-12
Score:131
M44
200m run
Pike pushup feet on a box 4-12-12-12-12 = 52
200m run
Dips 17-20-20-20-20 = 97
Total reps 149
15lb KB SDHPs x25
45lb barbell standing shoulder press
Box dips
Press: 20-15-14-11-10
Dips: 25-25-24-23-23
M 55/210/6’
Scaled strict handstand push-ups to pike pushups.
12/8
10/8
11/8
12/9
12/9
39 / M / 5'9" / 140lbs
25lb dumbbell SDHPs x20
25lb dumbbells shoulder presses
Foot-assisted ring dips
12-8-8-8-8 = 44
7-8-7-5-7 = 34
Total: 78
200/250-meter row
Max-reps push-ups with feet on a box(about 10)
Rest 90 seconds
200/250-meter row
Max-reps box dips (about 10)
Rest 90 seconds
20-lb dumbbells
Strict HSP 7+8+8+6+6=37
Strict RDP 7+6+10+12+10=45
Score: 82Rps
43/m
126 reps
RX
pike push ups 10,10,10,12,12
dips 12,15,13,15,15
total 124 reps
64 reps
7/7
7/7
4/7
4/8
4/9
21/40
1 minute 200 meter run before both exercises x 5
90 second rest
DB Press 20x 20/20/15/15/12
Bench Dips 30/30/25/23/20
38 reps
3/4
3/4
3/5
3/5
3/5
11/15
11/16
10/14
9/14
7/13
Nice work!
Rx’d:
4/17
6/16
5/17
5/19
5/15
Total= 109. Couldn’t get it together for the SHSPUs, most were singles.
Still well done, amigo, especially with those RDs!
Fantastic! You're actually doing HSPU which is already a win & the reps & time are great!
25 SHSPU
53 SRD
Averaged 0:57 on erg
Hidalgo RX - 1:24:12
Coming off a very high-volume December pairing CrossFit with a daily deadlift challenge (Deadcember). Big win from that. PR went from 410 (belt + straps) to 445 (belt) and 435 raw.
The accumulated fatigue didn’t really hit until this week. After the first 2 miles and the work in the middle, my lower back was cooked and my body was telling meshutslpw down so I paced the final 2 miles as a ruck.
Adjusting as needed this weekend. I plan to perfrom todays WOD and tomorrows WOD at work tomorrow. Subbing pike push-up deficits (hands on plates, feet on bench) for strict HSPU
Rower at the fire station is partially down, so I’ll row 45s at a moderate pace before dips/pressing to keep the stimulus.
Hitting Saturday’s workout as well, scaling only if needed
2026 goal is simple: perform every CrossFit mainsite workout this year.
Great work on Hidalgo, Hunter. It’s a rough one.
Well done!
Nice work, as always, Hunter! Rest is just as important, if not more, to keep those awesome results coming! Easy to say (or type) hard to do!
SHSPU’s to abmat- 5/5/4/4/2
SRD’s- 15/15/15/12/14
all rows around :52
Great job!
smartwod
10 x EMOM
01:30
EMOM 1: 01:30 minutos
35 SDHP / 10 Max-reps strict handstand push-ups
Descanso, 01:30 minutos
EMOM 2: 01:30 minutos
35 SDHP/ 10 Max-reps strict ring dips
Descanso, 01:30 minutos
EMOM 3: 01:30 minutos
35SDHP /Max-reps strict handstand push-ups
Descanso, 01:30 minutos
EMOM 4: 01:30 minutos
Max-reps strict ring dips
Descanso, 01:30 minutos
EMOM 5: 01:30 minutos
Descanso, 01:30 minutos
EMOM 6: 01:30 minutos
Descanso, 01:30 minutos
EMOM 7: 01:30 minutos
Descanso, 01:30 minutos
EMOM 8: 01:30 minutos
Descanso, 01:30 minutos
EMOM 9: 01:30 minutos
Descanso, 01:30 minutos
EMOM 10: 01:30 minutos
Notas de entrenamiento:
On a 90-second clock, complete 5 rounds for reps of: 200/250-meter row
Max-reps strict handstand push-ups
Rest 90 seconds
Then, on a 90-second clock, complete: 200/250-meter row
Max-reps strict ring dips
Rest 90 seconds
Ring dips w toes on ground
hspu- 3-3-3-3-3
dips-11-13-15-15-16
total- 85
115
61/54
113
Good work!
Rx 146 reps
*62 Strict Handstand Push-ups
*84 Strict Ring Dips
*sHSPU: 15-14-12-11-10 reps
*sRD: 19-17-17-16-15 reps
*3 quick sets for all Gymnastics
*All Rows <1:45 Avg./500m
(1:41.7 to 1:44.8)
Awesome as always!
Terrific job!
Pike press: 8,11,8,8,8
Dips: 15,15,15,15,17
Total reps 120
5 rounds:
90 seconds of 200m run and max strict hspu
90 second rest
90 seconds of 200m run and max bench dips
90 second rest between sets
10-25
10-28
10-28
8-25
8-30
Pike Push-Ups on 📦
assisted ring dips (1 ft on floor)
7 rnds-
× 7 reps for each. BW movement
sabbath is coming 😉 😜
shabbat shalom
130
subbed bar dips
Intermediate -200m row-TRX for rings/20 inch box for push ups in pike position
P.U.s-15/15/17/16/16
Dips 19/21/19/21/22
Tot:181
Rows were :45-:47 per
Solid
Great job, BG!
That’s a lot of dips! Smokin’ the rest of us.
Thanks y'all! I set that damper on 5, per Linc the master rower & pretended I was rowing a real boat, per a Chris rant about imagination & think those times went down! Jim: I was doing intermediate, so they were foot assisted! Whole different ball game from Rx! My crunchy rotator cuffs can't hang with that!
Pike pushups, toes on GHD pad
15+15+15+14+15=74 ppu
Ring dips from 1/4 squat
13+13+13+12+12=63 dips
Great work, Arko!
Helluva good, consistent job today.
Awesome!
M 53/78kg/175cm
RX
250m row=about 17-18cal.
8,8,7,8,6,8,6,7,5,8=71 reps
Subbed/scaled to push-ups vice HSPU or piked PU. Following my rowing guru Lincoln, rower on damper level 5.
16-20-20-18-19 = 93 push-ups
10-9-10-11-11 = 51 ring dips
Best cardio/metabolic workout I've had in a while. Thanks HQ.
Let's kick arse on mainsite this year!
63/5'8"/161
Nicely done, Jim! My HR didn’t hit as high as I thought it would but I was definitely sucking wind at the end of each work period.
Awesome, Jim! Agree… much harder than I thought cardio-wise
I likewise heeded Lincoln's advice & followed that damper lead! I'm still nowhere near his speed, but it did improve my time!
Excellent work on this one!
Strict HSPU 10,8,8,6,6
Strict ring dips, 10,8,8,6,6
Rx-ish
Strict HSPU: 7+8+7+6+7=35
(No rings available) Strict Chest Dips: 18+19+20+20+22=99
Total: 134 reps
Intermediate’ish
250m row/piked pushups (feet on 24” box): 15 reps UB every period = 75
250m row/ring dips (not all strict): 15 every period = 75
150 reps total
Put the C2 on drag 5. Slowest row 55 sec (first), fastest was 51 sec (had several of these). Hopefully just had a back spasm during cooldown and didn’t tweak it.
Great work, LK.
Hope the back is okay! Great consistency on this & awesome row times as always! You are gaining rowing acolytes, maybe it's your post-retirement calling!!!
pike pushups: 7-8-8-8-9
ass. ring Dips: 8-8-8-8-8
56M
PP: 7/7/7/7/9 (95#)
KBS: 11/11/11/12/13 (53#)
Good subs, and that's a fast kbs cycling!
Scaled
200m row
DB strict press w25# db's
ring dips-small hop/slow decent
12/10/10/12/8
5/6/6/6/7
m/55/180
Back to the routine:)
Solid, Mike!
Happy new year, Mike. You mean back to the routine of having no workout routine? That's what's kept me here for 15+ years! :)
Completed at the Y. No rings there so subbed bar dips. Completed as:
(90s row/SHSPU - 90s rest - 90s row/strict dip - 90s rest) x5. I think it might be all 5 rounds HSPU then all 5 rounds dip, but either way completes the same amount of overall work.
6-10
7-12
7-12
7-13
8-12(bar dip station got snagged, had to go find another which took me past the whistle, completed til failure)
SHSPU: 35
dips: 59
Good work!
I thought for sure you'd misunderstood the work-rest cycle...then I reread the workout and its notes. You saved me some misery! Thanks!
108 reps
Great job!
Intermediate option:
29 reps
38 reps
Scaled:
250m row
Strict HSPU
bench dips
rd 1: 6/15
rd 2: 7/18
rd 3: 7/18
rd 4: 7/18
rd 5: 7/18
Well done!
Rx
SHSPU: 12+12+12+8+5 = 50
SRD: 15+14+15+13+16 = 76
Total: 126
Awesome job, Sam!
“They do exist!” (Big boy shspu joke)
HSPU: 3/3/5/5/3 =19
Burpees: 15 x 5 rounds
Matador Dips: 9/13/13/13/15 =63
Burpees! Yes! Brave sub!
Nicely done.
R1: 3HSP/1HSP
R2: 2HSP/1HSP
Called an audible after R2 as my form wasn’t where I wanted it to be, and didn’t want to cheat the remainder of the workout. Subbed in military press at 135lbs.
R3: 4/2
R4: 3/3
R5: 3/4
Total (HSP/MP): 26 reps (if you want to call it that?)
M29, 108kg (holidays were not kind to the waistline)
Still showed up & did solid work! All counts!👏
Strict ring dips: 37 (7/7/7/7/9)
db shoulder press (9kg) 11-8-11-10-12
bench dips 10-9-7-8-7
issue was my cardiovascular fitness, it was taking me 70-75 seconds to do each 250m row. then add in picking up the dumbbells or running to the bench I didn't really have any time left to do the reps lol
It was a hustle! Good job though!
Ring Dips: 5+5+5+5+7
Total: 70
Scaled HSPU with 2” plate under ABMAT; Row and ring dips Rx
Nice!
Every 90sec x 5R SHSPU 15,15,13,8,10
REST 90sec x1
Every 90sec x 5R SRD 12,9,6,10,12
Total 110reps
RD: 9+6+8+9+9=41
Total: 73 reps
rx:hspu 65(11/11/15/12/16)
dips 95(15/16/17/22/25)
Wow, that’s incredible!
Excellent!
-30 pulls on rower
-Max-reps pike push-ups
Rest 90 seconds
90-second clock, complete:
30 pulls on rower
Max-reps strict ring dips (foot assisted)
Rest 90 seconds
R1=6/8
R2-5=7/10
Push Press-25#s
3,5,5,5,5
Box Dips
5,3,5,3,3
DB shoulder presses (35-lbs)
10 / 11 / 11 / 10 / 11
Foot-assisted ring dips
13 / 14 / 13 / 13 / 13
Did push ups with legs on the box and normal dips instead of suggested movements
Rowing: 250 m each set - 1-1:10 per set
push ups: 6-7-6-6-6
dips: 10-7-10-7-6
Rx
Row average: 50-55secs
HSPU: 14-14-13-12-11
Dips: 13-13-12-11-10
Awesome job!
2. 3-5
3. 5-3
4. 7-3
5. 7-3
32 Ring Dip
Great way to start the new year!
Happy holidays to everyone 🤙
12 dips
Row>>500m erg bike
HSPU>>SP 95lb
109reps
4 sets - rows :52-1:01
DB press with 2x10kg's & bench dips - approx 136 total
Welcome! Great job on this first (hopefully of many)!
WOD description is a bit ambiguous. I think what they're saying is
5 × (Row-HSPU-Rest-Row-Dip-Rest)
?
M/39/6’/178#
Strict HSPU: 45 (8/10/10/9/8)
Strict ring dips: 55 (11/12/12/11/9)
First round row 00:57; all others 00:50-00:52.
Fun way to start 2026!
Deo gratias