Complete as much as possible in 10 minutes of:
10 strict handstand push-ups
20 pulls on the rower for max calories
Post calories rowed to comments.
Compare to 210715.
Scaling:
We rarely see workouts with a specific amount of pulls on the rower. Practice solid technique during the warm-up and shoot for max-effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.
Intermediate Option:
Complete as much as possible in 10 minutes of:
5 strict handstand push-ups
20 pulls on the rower for max calories
Beginner Option:
Complete as much as possible in 10 minutes of:
10 assisted push-ups
20 pulls on the rower for max calories
Comments on 230606
65 Comments
CFWUx2
13-21 +4 hspu
Intermediate
5 rounds + 3 shspu's
(18, 16, 17, 17, 17 cals "i think") rowed around 1350-1500cal/hr, sometimes got above that.
SHSPU to abmat.
Damper 10.
10:00 AMRAP:
10 Double Dumbbell Shoulder Press, 15 kg
max rep Row Calories
20/20/20/19 Cal + 10 reps + 3 Cal (5 pulls)
M/50-54 🎅🏻
2nd WOD in a row.
Intermediate, scaled to kipping HSPU
12+11+13+12+7 =>55 cal
M/27/5'8"/175lb
CrossFit AFK
56 calories - Sc (18-18-20 cals. Pike HSPU's off the box with hands on plates, shoulder doesn't feel good)
73 calories
did 10 unbroken kipping handstand push-ups
Did this 6 minutes after I did 40ish minutes of farmers carry/weighted sprints, so I rested instead of rowed but otherwise no specific warmup so I was slow through the first ten.
sets as follows:
1-2-3-4: 1:45
10 unbroken at 4m in
5-2-1-1-1 rest 1m
1 more
Haven’t done strict hspu in a while and these have always felt pretty hard at 180lbs but felt strong today before I hit a wall! I knew trying 10 in a row would kill my overall score but I was satisfied with intensity over volume on HSPU today.
age 44/176cm
30 lb DB strict press for HSPU
12-13-12-12-12-11
Struggle on the HSPU
22 cal (7 strict 3 Kip)
23 cal (strict w/45. Bumper)
22 cal (7 strict w/45 bumper)
Beginner: 95 calories in total (6 rounds)
Intermediate: 63Cal
13
12
13
13
12
M/50/87
10 Presses 105#
15-17-16-15
+ presses 10
M/37/6’/178#
19/20/19/19/14 Rx
(Damper set to 8; HSPU 10/10/10/7+3/6+4)
Deo gratias
Today: 101 cal. 4" mat damper @10, 5 rounds
7/15/21: 104 cal. Did str HSPU to 4" mat, resistance fan to 7, then 8, 9, 10, 10. Total 5 rounds.
With 20# weight vest, 65 cals (16-17-16-16). 4 rounds + 8 HSPU.
Broke HSPUs 6-4 for first couple rounds, then 5-3-2.
#weightvestmonth
50m/5'10'/185
83 Cal Row & 50 Strict Hspu Rx
36 / M / 5'9" / 135lbs
20lb dumbbells shoulder presses x10
20lb dumbbells SDHPs x20
2 rounds + 10 + 14
Calories: 9/8/9/9/17 pulls got me 7 cals
Handstand variant was feet-elevated (about 12"?) pike pushups
10min AMRAP:
90 total cal/13-13-12-13-13-13-13 cal
7+5 rds
5 Strict HSPU(to abmat)
20 Pulls on rower
GWU: Chan YouTube warmup
SPWU: Row legs/torso lean/pulls/full stroke
pushups/pikes/box hspu/wall scap push/hspu
Cool Down: shoulders
9-9-9-9-10-8
hice 5 flexiones estrictas por ronda y 40 brazadas en total, alternando brazos (y piernas) en la assault bike
RX
AMRAP 10
10 строгих віджимань в стійці на руках
20 грибків на греблі на максимальні калорії
Результат калорії на греблі
97 (24/22/22/21/8)
Моя вага 87 кг
86cals - beginner mode activated (albeit unassisted). 5rds. I'm less comfortable with pacing on the rower when screen is displaying calories. I'm not sure if my ignorance helped or hindered but it certainly made the 5th round a memorable one!
62cal
Intermediate option:
58 cals
Completed on 6/6
3 Kipping HSPU with 2 abmats
20 Pulls on the Rower
49 Calories
****I was shooting for 50 - so I am happy with 49😁****
M/48/5'8/#211
5+5_intermediate
strict HSPU negatives + 82 cals
M 52/195/6’
Scaled the strict handstand push-ups to pike push-ups and the row to 20 sdhps with a #65 bar. 6+7.
92 cals with assisted push-ups
Seat db strict press
80 cals = 5 rounds
Got through three rounds, I was a bit drunk
42 calories, did 20 cycles on the assault bike/round and pike pushups on a 20" box
Got through three rounds, I was a bit drunk
42 calories, did 20 cycles on the assault bike/round and pike pushups on a 20" box
Hahaha 🍻
Went intermediate
5 HSPU kipping
20 pulls
32 HSPU
84 cals
65 cal in 5 rds beginner. First WOD in 3 weeks. Feel it.
m/66/5’10”/170
Scaled to 10 piked push-ups feet on 24" box. C2 was on drag 7.
In 5 rounds: 20-20-20-20-17, total of 97cal
Piked push-ups unbroken
210715: Same scale but feet on 20" box. 5 rds + 10 PPU + 3cal for a total of 90cal. Put drag on 7, PPU were unbroken.
Left wrist held up but probably should have scaled further to strict push-ups for the left elbow - kinda feeling it.
Scaled - incline push-ups 56 cal
Rx’d: 54 cals (18, 18, 18) in 3 rds + 7 strict HSPU
210715: 40 cals (13, 12, 15)
Nice improvement my man!
Modified:
--
10 seated DB presses @ 2x 10,5 kg DB
20 DB SDLHP @ 2x 10,5 kg DB
> 230606: 5 rounds + 10 presses
> 210715: 5 rounds + 3 presses
--
Peace.
Rx
33.6
66.9
102
141
165cal at the bell
Definitely in better shape than 2 years ago, looks like the rower calibration changed when I worked on it a few months back.
210715 Rx
39.5
79.5
123
155 cal
Nice work!
85 cal
30lb DBs Shoulder Press
84 Cal
10 min AMRAP
10 decline pushups
20 sumo high pulls (45lb)
5 rounds+11 reps
Rx- 92 cals
Great work!
90 cal
Great job Steve!
Intermediate option
Subbed row for 20 KB SDLHP
10 Rounds
M 50/165/5´9"
Rx 96 cals
(19/19/20/20/18)
Awesome!
Beginner Option:
Complete as much as possible in 10 minutes of:
10 assisted push-ups
20 pulls on the rower for max calories
1)10-15cal
2)10-16cal
3)10-17cal
4)10-19cal
plus 10 assisted push-ups
RX
47 HSPU
52 Cals
18/21/19/20/21 with abmat
Compared to 210715
18,20,20,19,20
Well done!
Intermediate scale
12/15/14/15/10 at the buzzer
m/53/175
RX
51 cal with Matrix Row
4 Rounds + 8 strict HSPU
Intermediate scale. At the Y. About 20s between stations. Wasn’t sure the best way to max the cals with minimal strokes just tried pulling really hard each time.
14-15-16-16-11 (15 pulls) = 72 cals
210714: used SDHP with 24kg KB and got 5 + rounds, not a great compare too.
Complete as much as possible in 10 minutes of:
10 strict handstand push-ups
20 pulls deadlifts kettlebell 24 kgon the for max calories
Total round 7 total calories 115
deadlift 7x3 155kg
5 strict hspu
20 broad jumps (~1.5m each)
4 rounds + 10 broad jumps
18-19-18-19-18 = 92 cal Rx
Well done!
57
Champions Club Scaling Notes
RANT
If anyone has had the fortune of learning the Pose technique for rowing, it would really make you think critically about the rowing in this workout. The running equivalent for this would be broad jumps (or long/triple jumps), so it's important to look at the purpose of the rowing in this workout differently than you would the rowing in like Jackie or something. Also, with only 10 minutes, this workout assumes strict handstand push-ups can assist in the cardio response, not give you built-in rest. This is truly a Forging Elite Fitness/tip of the spear workout (though not specialized in CrossFit, if that makes sense).
WORKOUT THEMES
Monostructural and gymnastics. Gimmick, pushing, high integrity on the movements, changing orientation
SHORT MEDIUM LONG
LIGHT
MEDIUM
x
HEAVY
COORDINATION SCALE
AMRAP in 20 minutes of:
Row 250 meters
2:00 handstand practice
STAMINA SCALE
5 rounds of:
1:00 rowing
1:00 handstand hold
ENDURANCE SCALE
AMRAP in 10 minutes of:
20 regular stokes on the rower
20 dumbbell push press
MY STUFF
Did a few variations of squats, sit-ups, handstands, dumbbell strict press
GENERAL FEAR LEVEL: 6