GYMNASTICS

Strict Deficit Handstand Push-ups

On the 1:30 x 5 Sets:

1 Set of Strict Deficit Handstnad Push-ups (4.5″”/3″”)

STIMULUS

• This Strict Handstand Push-up piece is a similar to last week’s piece, but this time we’ll add a deficit

• Elevate your hands onto plates to create the 4.5/3 inch deficits

• Choose a deficit that allows you to complete at least 3-5 reps per set

• The goal pick a number of unbroken strict deficit handstand push-ups that you think you can sustain for 5 rounds

• For Example: It might be you goal to hold 5 sets of 6 across the board

• The goal is consistency across rounds here, as the score is the lowest of the 5 rounds

• Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

• You can expect to have about a minute of rest between each set of strict handstand push-ups

SUBS

• Reduce Deficit

• No Deficit

GYMNASTICS

For Time:

15/12 Calorie Ski Erg, 10 Ring Muscle-Ups

15/12 Calorie Ski Erg, 8 Ring Muscle-Ups

15/12 Calorie Ski Erg, 6 Ring Muscle-Ups

15/12 Calorie Ski Erg, 4 Ring Muscle-Ups

15/12 Calorie Ski Erg, 2 Ring Muscle-Ups

In the absence of a Ski Erg, equal calories on your choice of machine is our substitute for today.

10:00 Time Cap

“Black Rose”

On the 4:00 x 5 Rounds:

50 Double Unders

2 Rope Climbs (15′)

5 Power Snatches

• We want rest built in to help preserve intensity, so cap these rounds at 3 minutes to allow for at least 1 minute of rest

• There is no time component to today’s workout, as your score is the heaviest set of 5 power snatches

• However, these short windows are there to encourage you to move with a sense of urgency through these 3 movements

• Later in our prep we will be working in higher volume rope climbs, whereas the look and feel of today’s is a sprint (in the history of the AGOQ, there has consistently been a “shorter” range workout).

DOUBLE UNDERS

• Choose a double under number or variation that you can complete in 1 set each round

ROPE CLIMBS

• Looking to complete this total as a “touch and go” of sorts. As in, we can go up with no hesitation. If there is, let’s modify to 1 per round, or even 1-2-1-2-1, alternating to work in more volume. SPRINTING takes precedence however over volume, like mentioned above.