Friday

FLOW:

At the 0:00 complete strict chest to bar pull-ups, strict pull-ups, and strict handstand push-ups (your choice on reps of each). At 1:30, complete a 25-75-ft. handstand walk. At 3:00, you’ll go back to chest to bar, pull-up, and handstand push-ups. At the 4:30, you’ll go back to the handstand walk. You’ll continue in this fashion until the clock reaches the 12:00 mark.

– We are looking for good quality reps over speed here.

– Mark complete when finished.

MODIFICATIONS

STRICT CHEST TO BAR

– Strict Pull-Ups

– Banded

– Ring Rows

STRICT PULL-UPS

– Banded

– Ring Rows

STRICT HANDSTAND PUSH-UPS

– Box Handstand Push-Ups

– Pike Push-Ups

– Push-Ups

– Conditioning Category: Threshold

– Choose a moderate barbell weight that you can complete in sets of 5 at a minimum during the workout.

– Choose a toes to bar number that allows you to clear the opening set in 2 minutes or less.

STRATEGY

THE BIG TAKEAWAYS

1. With a front loaded workout that is also pretty taxing on the grip and midline, today could be a great day to chip away at very quick sets of deadlifts and toes to bar. Fast sets of 3-5 reps can sometimes be faster than holding on for large sets with long breaks. Try to take 2-3 breaths maximum before getting back on the bar for the next set.

2. While the deadlift and toes to bar reps drop, the row stays the same. Look to hold a similar moderate pace across the board. Knowing you’re chipping away at quicker sets on the bar movements could be a nice incentive to hold a strong row pace.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Knees to Chest

– V-Ups

– 2x Abmat Sit-Ups