Friday 260102

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.

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

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.