Here's our repeat workout everyone...
RX'd
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 155/225 lb.
55 wall-ball shots, Women 14-lb. ball 9-ft. Men 20-lb. ball 10-ft.
55-calorie row
55 handstand push-ups
Scaled Version Women:
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 95 lb.
55 wall-ball shots, 10-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups
Scaled Version: Men
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135 lb.
55 wall-ball shots, 20-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups
Starke Fitness Option:
Complete as many rounds and reps as possible in 13 minutes of:
55 Kettlebell swings, 60/80 lb.
55 wall-ball shots, Women 14-lb. ball 9-ft. Men 20-lb. ball 10-ft.
55-calorie row
55 hand release push-ups (HRPU)
Initial Thoughts...
Well I had a feeling that we would be doing this one again... Here are some initial thoughts and recommendations for the workout...
Warm Up
- Take minimum 30 minutes to warm up for this one.
- 8-10 Min Row/Air Bike (easy pace)
- General dynamic warmup and mobility (spend time on specific work that you might need as an individual).
- Warming up that posterior chain with some good mornings, kettlebell swings and some progressive deadlifts should lube the hinges and get some activation going on in the core, glutes, and hamstrings.
- Start going through short sets of all four movements while warming up and working up to your prescribed weight. 3-5 deadlifts, 3-5 Wall Balls, 3-5Kcal row, & 3-5 HSPU having someone spot and confirm your "good reps" on the HSPU. Once you get close to your working weight drop the reps to 2-3 and just work on flow and transition. Pay attention to how you feel.
- Take 3-4 min to recover then hit 17.4
Workout Tips
- Wear a belt for your deadlifts! That core will be tested and you're going to need it for the wall balls, row, and HSPU
- Break up your reps before you fail. Once you start failing reps it will take you longer to recover. Break before you need it. I don't always recommend going into a workout with a specific rep scheme in mind. Depending on the day you may or may not be able to sustain those numbers and it could throw you off your game. Go by feel...
- This workout is all about pace. Don't red line until the last 90 seconds. . If you happen to be on HSPU in the last 90 seconds then DONT REDLINE. Maintain t pace that's been working for you and don't try to bang out extra reps unless its the last few seconds.
- Keep the damper low on the rower and focus on a quicker turn over. The last thing you want to do is add more tension to this workout when you don't need to. The row shouldn't be relaxing but remember the toughest part will come when you get off of it.
- On the HSPU pace yourself, lockout, and wit until your judge says good. It could take a little adjustment in foot positioning to get your heel over the line so be patient because those "No Reps" can add up and waste a lot of mental and physical energy.
- For the HSPU mark an optimal position for YOUR hand placement on the mat. It's going to be different for different people and their levers so test it with single reps to get it dialled in.
- If you get past the 55 HSPU go HAM for the remaining time (I have attached a link to the urban dictionary to help you out with that one if you're not sure what it means)...
Check out this link for workout and standards Workout 17.4
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