Wednesday 08.26.2020

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Warm-up Drills
I. Jump Rope x 3:00
(:30 on x :30 rest)
or Run 400m to 800m
II. 2 rounds of
7 x Barbell Deadlift
7 x Barbell Row (supinated)
7 x Strict or Push Press
14 x Deadbugs
III. Mobility & Yoga Poses

Impact/Focus: Handstand Push-ups
Complete one of the following rep schemes for ten rounds, working :30 on x :30 rest. Select the most appropriate scaled movement applicable to our upcoming benchmark WOD Diane.

I. Scaled Movement rep scheme options
10-8-6-4-2-10-8-6-4-2 reps each interval
5-4-3-2-1-5-4-3-2-1 reps each interval

II. Rx Strict or Kipping HSPU
10-9-8-7-6-5-4-3-2-1 reps each interval

III. Rx+ Strict or Kipping HSPU
10-10-9-9-8-8-7-7-6-6 reps each interval


  • Rep schemes are based on the relative difficulty of the movement execution
  • Pike Push-ups, Stinkbugs & Scaled HSPU are the scaled movements for option I. today.
  • If unable to complete any given round within the :30 move into the rest interval and proceed to the following interval regardless.
  • Scoring total reps accomplished and best single rep set for today’s HSPU training.

Post scores to comments.

“Encumbered & Abridged”
4 Rounds of
3:00 AMRAP x 1:00 rest
3 x Deadlift (225/135bs)
12 x GHD Sit-ups
21 x Double-unders


  • Abmat Sit-up today are 15 reps per round, butterfly style.
  • Scaled GHD movement or Scaled GHD volume athletes are at 9 reps per round today.
  • Double-unders subbed to Single-unders are 30 reps per round for scaled rep assignments.
  • Scale Deadlift load to 60% or less of a recent logged one rep maximum (or calculated from other logbook training data for Deadlifts).
  • Score this METCON training like a single AMRAP score; athletes start each 3 minute AMRAP where they left off previously for the rest interval.
  • Rx+ weights for men and women would be 275/185lbs

Post movements, weights & scores to comments.

Samy Daghir

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