Open Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts 225/155
55 Wall-Ball Shots 20/14lbs, 10/9′
55 Handstand Push-Ups
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 Deadlifts, then move to the wall and complete 55 Wall-Ball shots, then to the rower to pull 55 calories, then back to the wall for Handstand Push-Ups. If 55 Handstand Push-Ups are completed, the athlete will move back to the barbell and begin another round.
Your score will be the total number of repetitions completed within the 13-minute time cap.
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
Post rounds and reps to comments.
Strategy Tips for 16.4
By David Osorio
The priority when pulling Deadlifts is to make intelligent descions and keep yourself safe. With a high volume set like this, you’re going to have to manage both the load and accumulated fatigue. In my opinion, if you can’t do sets of 8-10 unbroken reps with perfect technique, then you have no business attempting the Rx’d loads. A 1RM of at least around 275/185 should be considered a buy-in. You don’t need to be able to Deadlift a massive amount of weight, but you do need to be able to maintain good positions and be confident that you can get through all 55 Deadlifts by, at most, the halfway point in the workout.
Whichever load you choose, most folks will be breaking this into 5-8 sets with short breaks in between. The limiting factor in this is primarily your ability to maintain a neutral spine, so keep your sets submaximal by dropping the bar with 2-5 reps reps still left in the tank.
This will vary depending on your capacity. If you hate wall balls as much as I do, I recommend a descending rep scheme broken up into 4-6 sets. 15-15-10-10-5 and 12-12-10-10-6-5 are two examples. You want something that will allow you to pick the ball back up within 15 seconds of finishing a set.
Most of us are not accusstomed to pacing with calories, so you might be a little unfamiliar with how your cals per hour translates to your usual 500m splits. Below is a helpful chart from American Oarsmen and a great blog post about the rowing portion, which help you out more than I can. Check it out and determine a range you want to stay in during the row, regulating as you see fit. If you don’t have Handstand Push-Ups and the row will be the end of your workout, thengo out in a blaze of glory and focus on your tie break time. Otherwise finish strong and move on to the last segment of the chipper.
You’re not going to be feeling great at this point, but take a moment to get yourself organized as you kick up, and descend into your first reps. The downward phase of your HSPU needs to be under control. Never drop down onto your head and always maintain active support through your arms. Most, if not all, people are going to opt for a kipping HSPU. If you’re not super comfortable organizing these, take your time with them and move with intention and control (i.e., slower). Like the Deadlifts, keep the sets here submaximal and clean. Avoid failuire and pace it out based on how much time you’ve got left and how strong your HSPUs are. Make sure you use a softer surface of some kind for your head like a GoMat or AbMat with bumpers for your hands. Finally, at the top reach through your heels to make sure you get every rep. If you’re getting no-repped, then slow down and adjust your positions to acheive successful reps.