“Life is 10% of what happens to you, and 90% of how you react to it”
The following is not for score. It is for quality. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval. Today is a 15:00 piece.
On parts 2 and 3, alternate between the two movements (A and B) as if it is a traditional AMRAP 5.
Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice) – Aim to build upon last week’s practice.
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.
Minutes 5:00 – 10:00:
A) 5 Ring Rows
B) 5 Strict Ring Dips
If we do not yet have 5 unbroken strict ring dips, band these in order to allow the first set to be unbroken. Choose a tension that allow somewhere between 6-10 repetitions unbroken when fresh.
Minutes 10:00 – 15:00:
A) 5 Deficit Pushups (athlete’s choice on deficit height)
B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)
“Lead Foot” Part 1
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups
“Lead Foot” Part 2
21 Calorie Row, 21 Burpees, 21 Toes to Bar
“Lead Foot” Part 3
15 Calorie Row, 15 Burpees, 15 Pull-Ups
In today’s conditioning, the work on the pull-up bar reduces in complexity from part to part. With the repetitions also decreasing in each part, the goal is to match, or even best, your previous part score. Each part is scored separately as rounds + reps.
The row matters in this workout. We do not want to empty the tank by any means here, but we want to be out of our comfort zone here. In the short window (4:00), we want to maintain what we feel effort-wise to be our approximate 2K pace. We however are holding back enough so that we can fall right into our first burpee upon completing that row. Recall that when rowing for calories, they accumulate exponentially when we put additional power into it.
To feel this example as this is worth talking about, try this 3 minute practical application:
Row 5 calories slow. Then change the units to meters, and remember this number.
Reset and row 5 calories fast. Change the units to meters, and compare the two.
What you’ll find is that when we push on the calorie row, we actually have to do less work. We need to row less meters. Where 27 calories may take us ~300 meters to row slow, it may only take us ~200 if we did it fast. Now of course, this does not mean we should empty the tank on the row by any means, but it gives us an edge when we understand how calories accumulate differently than meters.
On the burpees, slow is smooth, smooth is fast. Practice the breathing burpee here. Take a breath after each rep, affording you a half-second to a full second of rest at the standing position, and then drop into your next rep. At rep ~22, slow your pace a touch. Use the last 5 burpees to recover with a slightly slower pace. The separator in this workout is the following station, the work on the PU bar.
Following the burpees, we are going to want to take a break. Take a chalk break, shake out the arms, maybe even a sip of water. Train with this thought today: “Just Start”.
The truth of the matter is that we do not need that rest. We don’t need the chalk. All we need to do is just start. Jump to the bar and get your first set in. It doesn’t have to be unbroken, nor does it have to be the majority of the set, it just has to be something. You’ll surprise yourself with what you can do if you can just get your hands on the bar.