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Workout of the Day – Tuesday July 9th, 2019 “Run DMC”

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Metcon (No Measure)

Not for Time:

1:00 Light Row + 60% of Max Reps

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 50% of Max Reps

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 40% of Max Reps

1:00 Light Row + 50′ HS Walk

Not for time or score, a practice session coupling both the strict handstand pushup with handstand walking.
The 1:00 row intervals are purely in place to slightly elevate our heart rate. Pacing wise, we should be at a relaxed, conversational pace. For males, somewhere in the range of 900-1000. For females, somewhere in the range of 825-925.

Knowing our personal ability level on the movements, let’s choose drills or movements that fit our needs. As options, dumbbell strict presses fit very well for strict handstand pushups. For the handstand walking, a full minute of practice on a drill we’ve been working on (even something as simple as a handstand hold against the wall, 2 sets of :15s each) fits well.


Run DMC (Time)

4 Rounds:

200 Meter Run, 8 Bar Muscle-Ups

200 Meter Run, 12 DB Power Snatches

Dumbbell Pounds – 70/50
With higher skill gymnastics, and heavier loads on the DB snatches, the runs become our pacer, relative to our abilities inside the gym walls.

If we thrive at Bar MU and heavier DB snatches, it becomes a matter of how much do we push the run. But unless we plan on completing all four rounds unbroken, we want to look at the run as a means to recover… allowing the aggressive push inside the gym.

As we plan out our efforts inside the gym, think through manageable sets. In a four round effort, pushing the limits early in such movements is a very risky move. We’ve all hit bar muscle-up failure, and minutes can slip by here. Knowing that we can keep our transitions short between breaks, let’s break before we need to in these movements.

Metcon (No Measure)


On the Minute x 9 (3 Rounds):

Minute 1 – Strict TTB

Minute 2 – GHD Static Hold – Belly Up (Supine)

Minute 3 – Banded Good Mornings