5 rounds for time of:
Row, 250/200 m
Handstand Walk, 20 ft
14 Alternating Pistols
WORKOUT BRIEF
DESCRIPTION
It’s Thursday…let’s focus on some gymnastics!
10-15 minute workout.
Being inverted with a high heart rate is challenging aka ‘breathing upside down is hard’. Today we can experience this.
We can approach this workout as a full throttle “let’s go!” or as practice.
Going “full throttle” is an obvious approach, but for “practice” we can spend a certain amount of time on the Handstand Walk vs. going for distance and spending too long trying to complete 20ft.
Scoring – total time to complete the workout.
ROW
For 250m, we are looking at ~1:00 of work
Conversions: Ski = same distance / Run = 200m / Burpees = 15 reps / Assault Bike (if you choose) = 15/10 cals / Bike Erg = 500/400m
HANDSTAND WALK
20′ HSW will take less than :30, and even faster for a proficient Handstand Walker.
PISTOL SQUATS
14 Pistols takes anywhere between :30 and 1:00. Keep this in mind when athletes are selecting options.
The variations listed in the Specific Warm-Up will serve a very strong dose.
STRATEGY + WOD
EFFICIENCY TIPS
Row a pace that allows the athlete to kick straight up into the Handstand Walk
Pushing too hard on the rower may create a longer recovery and be counterproductive
Take a big deep breath before kicking up or getting upside down. Remember to lock the arms and use them as stilts during the movement.
Establish balance before rushing into the pistol. Half the battle is balance. Slow is smooth and smooth is fast.
MODIFICATIONS
ROW
200 Meter Run
200/160 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
20/14 Calorie Schwinn Bike
500/400 Meter Bike Erg
HANDSTAND WALK
40′ Double Dumbbell Overhead Carry
Standing Alternating Strict Press (one arm is always straight as the other presses x 14 reps (35/20)
20′ Bear Crawl
20 Second Handstand Hold
4 Wall Walks
8 Inchworm to Push up – Click here: Video
PISTOL
Pistols to a Target/With Support (Band/Box)
Weighted or unweighted Step Back Reverse Lunges
Weighted or unweighted Box Step ups
(light weight – this is a gymnastic movement)
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