Tuesday 10.20.2020

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Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
7 x Air Squat to Medicine Ball
7 x Medicine Ball Sumo Deadlift
7 x Medicine Ball Sumo Deadlift High Pull
7 x Medicine Ball Power Clean
7 x Medicine Ball Clean
15 x Hollow Rocks
III. Mobility & Yoga Poses

Notes: Mobility emphasis on Overhead ROM & Squat ROM Recovery.

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 or Deficit
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.

Complete as many rounds/reps as possible in 15:00 of
Row 500/350m
20 x Wallball (20/14lbs)
20 x Russian Twists (20/14lbs)
20 x American KB Swings (24/16kg)

Post scores to comments.

Samy Daghir

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