Tuesday, February 18

February 20, 2020

"Grunt Work" Week 3
Gymnastic and conditioning focus today for our Tuesday.

1. Mobility and Activation (~10:00)
2. Strict Handstand Push-ups (~10:00)
3. Handstand Walking (~10:00)
4. Conditioning: "The Undertaker" (~20:00)
5. Aerobic Capacity (~15:00)

8 Minutes For Quality:
30 Second Front Plank
60 Seconds Row or Bike
20 Second Handstand Hold on Wall
60 Single Unders
10 Push-ups

Metcon (AMRAP - Reps)

On the 1:30 x 5 Sets:
1 Set of Handstand Push-ups

Rx+ Strict

The goal is consistency across rounds here, as the score is the lowest of the 5 rounds
Pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds
For Example: It might be you goal to hold 5 sets of 9 across the board

Rounds begin every 90 seconds (0:00 - 1:30 - 3:00 - 4:30 - 6:00)
You can expect to have about a minute of rest between each set of strict handstand push-ups
Choose a variation that allows you to complete at least 5 reps per set

Feet on Box or Bench (Reduces Weight Being Pressed) Video
Double Dumbbell Strict Press


Handstand Walk Biathlon (Time)

For Time (10 Minute Cap):
300' Handstand Walk

Every Break: 3 Ring Muscle-ups

We’ll use a 50’ course for today’s "Handstand Walk Biathlon"
Every time you break short of 50 feet, you’ll complete 3 Ring Muscle-ups
If you make it to 50 feet, you do not have to complete the 3 Ring Muscle-ups
Your score is the total time it takes to complete the 300’ Handstand Walk and any Ring Muscle-up penalties you may incur
There is a 10 minute cap on this workout
If you hit the cap, put 10:00 as your score and note total handstand walk distance covered
Choose a ring muscle-up number or variation that allows you to complete an unbroken "penalty set" each time
If 50’ is a long distance for you, we can scale back volume by modifying the minimum walking distance to something shorter like 25’
You could also reduce the total workout volume to 200’, 150’, or 100’ feet for time with a 25’ minimum walking distance

Reduce Total Distance
Reduce Minimum Walking Distance (For Penalty)
30 Seconds Handstand Weight Shifting (Per 50’) -   http://youtu.be/OAfvOJUovdg
30 Seconds Box Shoulder Taps (Per 50’) -  http://youtu.be/F2IH6omfYec
Reduce Reps
Banded Strict Ring Muscle-up Drill
Jumping Ring Muscle-ups


The Undertaker (AMRAP - Rounds and Reps)

Buy-In: 60/45 Cal Bike

Directly Into…

5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders

Rx+ 275/185

This 13-minute workout begins with a buy-in effort on the Bike Erg
The buy-in happens only once during the workout
If Athlete is rowing, Row 1000 meters
We expect the bike to take between 3:30-5:00, leaving roughly 8:00-10:00 for the scored portion
The scored portion of the workout is the total rounds and reps of deadlift, sit-up, and double under triplet

We’re moving a moderate barbell load for 5 reps each round
Choose a weight that you see yourself going unbroken with throughout the workout

These double under sets are intended to be very small and quick
Choose a number or variation that allows you to complete the work unbroken or in under 30 seconds




Metcon (Distance)

2,000 Meter Tempo Row

0-200: 2k Pace + :20
201-400: 2k Pace + :10
401-600: 2k Pace
601-800: 2k Pace + :10
801-1000: 2k Pace + :20
1001-1200: 2k Pace + :10
1201-1400: 2k Pace
1401-1600: 2k Pace + :10
1601-1800: 2k Pace + :20
1801-2000: Recovery

We’ll work three different gears in this 2,000 meter tempo row, switching speeds every 200 meters
These gears are based off your pace per 500 from your most recent 2,000 meter row for time
For Example:
If your most recent 2k Row Time Trial finish is 8:00, your pace per 500 would be 2:00
Therefore, your three gears would be:
2k Pace + :20 = 2:20
2k Pace + :10 = 2:10
2k Pace = 2:00

Click Here - https://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf to see a chart where you can calculate your 2k Row pace per 500
If you have never done a 2k Row Time Trial, estimate your time and calculate paces based on the chart listed above
The final 200 meters of the workout (1801-2000) should completed at a very easy recovery pace
There is no rest between paces, you’ll row for 2,000 meters straight
Record paces used in notes section

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