Workout of the day
(3-4 rounds) 5 rounds for time of:
(5-10 reps)15 strict handstand push-ups (pike push-ups, seated dumbbell presses)
(5-12 reps) 15 strict ring dips (dips, chair dips)
(500-750m) 1000-meter row (run, ski)
This workout is not for everyone. Anyone can do this workout if appropriately scaled to their level. The volume of strict pressing and overall distance of the row are both pretty moderate-high. If the row takes longer than 5-minute consider reducing the distance. Newer athletes should pick a version of push-up and dip that can be done unbroken for a round or maybe two and then small sets in the later rounds.
Take a look at this article for push-up ideas. Athlete's who are getting stuck doing one or two reps at a time will benefit most from scaling the pushing exercise to keep the sets bigger or reduce the rounds to four or three to finish in a reasonable time. Even for intermediate and advanced athlete's, who can handle or manage these challenging sets, this workout is long. If at home a run of similar distance can sub the row.
In the parenthesis is recommended scales for reps, distance, rounds, and possible exercise selections that will help in choosing an option that suits your needs. These scales can be mixed and matched as needed to work on your strength and weaknesses. Pick an option and stick with it through the whole workout.
Workout at home
5 rounds of:
15 chair dips, leg assisted
Post scores and scales to comments.
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