A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps

B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

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Janelle Hudgin WinstonIsrael SanchezChase PoppCandy OlkeyAnika & Luke Tipton Recent comment authors
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Israel Sanchez
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Israel Sanchez

A. Done
B. 22,17,15,15,16: 85

Rep 16 on last round was BRO-Rep for sure, but it cost so much to me that i decided to include it on the count :p

Janelle Hudgin Winston
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Janelle Hudgin Winston

Wow! So many! Great job 👍

Israel Sanchez
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Israel Sanchez

Thank Janelle!

Luke Tipton
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Luke Tipton

Luke
A. Done
B. 11,14,12,8,10

Chase Popp
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Chase Popp

Shoulders, shoulders and more shoulders!

A: EMOM Done. RX. Those ring pull-ups were hard!!

B: RX (Strict HSPU)

1: 18
2: 23
3: 25
4: 24
5: 22

Total: 112

Now time to ice my shoulders 🤢

Candy Olkey
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Candy Olkey

CHASE…those HSPU….AMAZING WORK!!

Chase Popp
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Chase Popp

Thanks Candy! You did awesome yourself!

Libby Landry
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Libby Landry

WOwza!!! Well done!!

Janelle Hudgin Winston
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Janelle Hudgin Winston

Good Lord. So impressive

Candy Olkey
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Candy Olkey

Wanted to ask…do HSPU get easier for anyone else the more fatigued they get? I feel like each round today got a little easier. I’m not sure if that’s because the more fatigued I get the stiffer my body/muscles get??? Maybe @libbylandry:disqus can answer this for me….

jorge gonzalez
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jorge gonzalez

I’m not the HSPU expert but I’ve been noticing that after my 5th or 6th rep I start to become looser until fatigue gets to me and I can knock out reps easier

Libby Landry
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Libby Landry

This definitely happens on kipping HSPU….not sure I can say I’ve ever heard of it on strict ones, though! Haha

Candy Olkey
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Candy Olkey

A1. Wall facing HS marching x 20 A2. Wall Climb x 4 A3. Ring pull up with false grip x 8 (these started to fall apart after the first 5 of each set) A4. Ring dips x 10 (needed to work on kipping and these came out fantastic with great depth) ***I actually love to be upside down..so the HS marching and wall climbs were more fun than work for me…probably should have done a couple more of each. B. 5 set for max reps 500m Row – 2:08, 2:04, 2:03, 2:05, 2:05 SHSPU – (with abmat) – 7/9/8/10/10 ***We… Read more »

Chris M.
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Chris M.

Thanks for the repeat reminder – always good to take a look back to see where we’ve been.

Libby Landry
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Libby Landry

It’s cool because sometimes going a little slower on the rower (when rowing for meters) can actually save us time and energy on other parts of the workout. So potentially since you likely weren’t as gassed after each row, you were able to attack the HSPU with more intensity! Well done!!

Luke Tipton
Member
Luke Tipton

Anika
A. Done with only 2 wall climbs per round (those were tough!) and scaled the ring dips with my feet on a box.
B.Done with pike pushups
17/15/16/17/17

Candy Olkey
Member
Candy Olkey

Super work Anika! Can I ask what your average row time was? I’ve been trying very hard to improve my row…and today went VERY well…but I don’t have anyone else “female” to compare it to…just to see if I’m getting closer to a reasonable row time.

Luke Tipton
Member
Luke Tipton

I’m not really sure…prob around 2:10. It’s definitely not a strength of mine. The rower and I have a hate/hate relationship 🙂 I know, I love to have you on here consistently to compare to, but besides both being female, it’s not really a fair comparison. Per your profile you are tiny compared to me! I’m like 5’10”! So we both have very different strengths 🙂 Great work today BTW!

Ryan Bliss M/46/168
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Ryan Bliss M/46/168

Yeah, if we’re talking comparisons here, we need to add some different tasks because there are some animals on this forum. If we measured something like number of loads of laundry done per week, I might have a shot, ha ha!

Luke Tipton
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Luke Tipton

(Anika)
Hah! I feel like I could compete with you there Ryan…

Ryan Bliss M/46/168
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Ryan Bliss M/46/168

Probably, but at least I would be in the hunt. If your picture is fairly current then I have 1 more offspring so be ready. 😁

jorge gonzalez
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jorge gonzalez

Back to work after a long weekend Yesterday: A.1) EMOM 3′: Snatch Pull + Hang Squat Snatch + Squat Snatch. In kgs: 45, 47.5, 50. 1′ rest A.2) EMOM 3′: 2 squat snatches. In kgs: 52.5, 55, 57.5. 1′ rest A.3) EMOM 3′: Squat Snatch. In kgs: 60, 62.5, 65 B) 6 sets of 1 paused snatch pull (3 secs lift off, 3 secs at knees, 3 secs to pocket, explosive pull). In kgs: 52.5, 55, 57.5, 60, 60, 60. C) 3 rounds of 9 back squats + 3 C2B. In kgs: 102.5, 110, 117.5. D) 4 sets of 10… Read more »

Candy Olkey
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Candy Olkey

Saw your videos and those snatches looked awesome…looks like you have that explosive hip/leg action going on very well!

Joseph Butler
Member
Joseph Butler

Back after a few days off. Virus swept through my house. Good times.
Yesterdays work
A. BSx2
205, 215, 225, 235, 240(1)
Extremely happy with this 2RM. Ties my current 1RM. Heaviest I have ever BS was 255 in 2016. Went for 240×2. Did not attempt the second rep. Looking forward to 1RM day.
B. Rx. 12:10
60DU (30,30 / 20,20,20 / 30,30)
15 th #95 (9,6 / 8,8 / 9,6)
10 BBJO. (Slow!!)

James Dalton
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James Dalton

Huge session as your first back! Nice work.

Joseph Butler
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Joseph Butler

Thanks James! The upside down work was tempting but I was looking to lift today! Glad I did.

Candy Olkey
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Candy Olkey

Wow…hope the fam is all feeling better….I always say a good cure for a virus is a good ol fashion sweat match in the gym!! Great work JB!

Joseph Butler
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Joseph Butler

Thanks Candy! We are all good now. Maybe added a few family stories to the book. But that’s half the fun. Nice on the Rower today btw!

Chris M.
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Chris M.

A. As Rx (except 8 – Strict Ring Dips)
B. As Rx: 14, 15, 13, 13, 13 (68)

Ryan Bliss M/46/168
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Ryan Bliss M/46/168

Strong on the HSPUs. Nice.

Matthew Allison
Member
Matthew Allison

A. 12 EMOm done as
1- HS walk
2- 12 strict pull-ups
3- HS Walk
4- 12 strict ring dips

B. SHSPU- 19/15/15/14/15. Not my best on these but I was very slow and controlled on the descent to not aggravate back/neck. I thought the 3min breaks would be too much but it helped with shoulder recovery.

C. Tabata- alt position plank.

James Dalton
Member
James Dalton

Awesome numbers!

Matthew Allison
Member
Matthew Allison

Thanks James, you did great too, especially for a tall guy!

James Dalton
Member
James Dalton

Thanks, controlling the limbs is my key cue haha.

Joey Maltais
Member
Joey Maltais

Killed it. Smart approach as always, nice work

Matthew Allison
Member
Matthew Allison

Thanks, it was a weird one where I was never out of breath. Tried to get to the wall after several deep breaths with a minute to go. I’ve found that resting in the tri-pod position is better than coming down off the wall for timed-rep situations.

Chris M.
Member
Chris M.

Great work

Matthew Allison
Member
Matthew Allison

Thanks, your numbers look very similar.

Chris Pugliese
Member
Chris Pugliese

Good morning, everybody…

A. done; did 10 supinated grip pullups (one set of rings). RX first round on everything else. scaled to 10 marches and 2 wall walks for rounds 2 and 3. still working on shoulder strength and endurance.
B. 15, 15, 15, 5 negatives, 6 negatives; scaled to 30″ box hspu for 3 rounds, then 3 sec negatives for last 2. shoulders are shot.

Joey Maltais
Member
Joey Maltais

Shoulders are shot indeed. Solid day Chris

WavyDave
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WavyDave

A. Done with some scaling here and there.

B. 4 sets due to time. Opted to do dumbbell presses at 40#s
12, 12, 12, 8

Rows completed ~1:46

Candy Olkey
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Candy Olkey

SUPER FAST ROWS Dave!

Steven
Guest
Steven

A. Done as RX, nice upperbody pump going on there!
B. As RX:
All rows around 1:50
SHSPU: 10/8/8/9/10

Matthew Allison
Member
Matthew Allison

Way to push that last round!

Joey Maltais
Member
Joey Maltais

A.1: done
A.2: 4-3-2
A.3: 8 – 8 – 6/2
A.4: 8/4 – 6/2/2 – 3-2-1-1
This part A was no joke
B. Feet on 24’’ box: 14-15-15-14-15 (sets of 5)
All rows took 1:53. Not a great time for me but gave it all my legs had today
C. Messed around with some shspu negatives but called it after a bit, shoulders were already destroyed and it wasn’t going anywhere

James Dalton
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James Dalton

I like that you even tried to do more SHSPU! Solid work in A, looks like you hit it hard.

Joey Maltais
Member
Joey Maltais

Thanks James. Nice work today

Candy Olkey
Member
Candy Olkey

Impressive…as always!!

Libby Landry
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Libby Landry

Nice Joey!

James Dalton
Member
James Dalton

A.
Handstand Marching in pike with feet on a box x 20 reps
Wall Climb x 2 reps
Ring Pull-Ups (with False Grip) x 8 reps
Ring Dips with feet on a box x 12 reps

B. HSPU with knees on a box. Row times and reps below.

1.48 16
1.50 19
1.49 18
1.49 18
1.48 19

Hard session but feel like my gymnastics pressing and shoulder stability is improving!

Libby Landry
Member
Libby Landry

Great work James!!!

James Dalton
Member
James Dalton

Thanks Libby, loving the programming at the moment 🙂

Shaun Gross
Member
Shaun Gross

A. Skipped – will make up the pullups later in the week.

B.
Rows – 1:45, 1:45, 1:45, 1:44, 1:44
Strict HSPU – 15 reps each round. Done as 3 sets of 5 roughly every 20 seconds.

Triceps and biceps blew up on this one!

This was a good one for me..

Candy Olkey
Member
Candy Olkey

DAMN….THOSE ROW TIMES…SERIOUSLY

Shaun Gross
Member
Shaun Gross

Im a big, heavy guy (6 foot, 95-100kg) so rowing comes natural to me.
It’s the actual moving my body stuff that is hard – Hence me coming in last every running session!

Libby Landry
Member
Libby Landry

Warmup: 30 ski jacks + 30 mountain climbers + 30 elbow jacks Then: 2 sets of :20 supinated bar hang 10 scap pullups + 10 kip swings 10 banded lat pull downs 10 donkey kicks 30 sec hollow rocks Part A: All the gymnastics skill work today! The exercises are explained in detail in the videos, so please take a look if you aren’t sure about something. Part B: Intervals with a push/pull pattern. You should have about 45 seconds to 1 minute to get HSPU reps in. If the 500m rows are going to take you longer than 2:20,… Read more »