Workout of the Day
METCON
5 Rounds:
1:00 Max Calorie Row
30 sec Rest
1:00 Max Unbroken Handstand Push-Ups
30 sec Rest
Notes
Begin the workout by rowing for as many calories as possible in 1 min. Rest 30 seconds.
Then, within the next minute, perform one set of as many unbroken handstand push-ups as possible. You have the whole minute to complete this set. Rest and transition for 30 seconds before performing the next row at the 3:00 mark. Continue in this fashion for 5 rounds.
Use this progression to scale:
Intensity: Perform the workout as prescribed. You can complete a mix of strict and kipping* HSPU reps, as desired.
Consistency: Use RPE 7-8 for your rows. Perform 1-2 sub-maximal sets of HSPU per minute to accumulate volume through the workout.
Mechanics: Use RPE 6-7 for your rows . Perform 1-2 sets of Box Piked HSPU or Heavy DB Push Presses.
*Pre-requisite to kip in the workout is at least 1 strict full range of motion rep.
STRENGTH
3-4 Sets
30 sec Weighted Hollow Hold Flutter Kicks
10-15 Lateral Raises @ 2020 tempo
Notes
Rest 30-60 sec between exercises.
(Group Class Programming WK5/8 )
CFSBK Stencil photograph by Lago
4 Kipping HSPU faults
This 1:30 video discusses 4 common faults in kipping HSPUs. If this is a variation you’re interested in developing, check it out. We recommend developing 2-5 full ROM strict HSPUs before attempting to kip.
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