Tuesday, Aug 9

Gymnastics Cycle Retest

Strict Handstand Push-ups : 50 Reps for Time 

For time: 50 Strict Handstand Push-ups

Athlete Instructions

Instructions

Time cap: 10 mins

Notes

The goal today is to improve upon our gymnastics baseline test. This is a great one for those that have trouble on handstand push-ups in the Open. For those that are not ready for this volume we will keep the time cap at 10 mins and just work for max reps. We can also move to a box handstand push-up or go to 50 push-ups for time.

"The Thin Red Line"

5 RF-ME / 1 min Stations: Row Calories, Burpees, Bike Calories, and Wall Balls 

5 rounds, 1 min per station, for max reps of:

Row Calorie

Burpee

Bike Calorie

Wall Ball, 20/14 lbs

*Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Notes

This workout will challenge your pacing and threshold capacity. The goal for this workout is to hold in the range of 15-20 calories on the rower for men and 12-16 calories on the rower for women. For the bike we are looking at similar reps unless we are on the Echo Bike and then we should adjust things down by about 2 reps. Challenge yourself and set a goal to hold for the duration of the workout.