50-35-20 reps for time of:
Hand-release push-ups
Row calories
Post time to comments.
Stimulus and Strategy:
Today’s workout is a play on last Monday’s effort. It’s also a sprint. Both workouts are simple gymnastics movements followed by a sprint on a piece of monostructural equipment. However, last Monday was a pulling gymnastics function and today is pressing. Like last week, do not “game” the workout. Move as quickly as possible through the push-ups and the row. Choose options that allow you to finish in 12 minutes or less.
Scaling:
Reduce the reps of both the hand-release push-ups and the calories on the rower to keep the round of 50 under 3 minutes for each movement.
Perform the hand-release push-ups from the knees or perform regular push-ups with your hands on a stable 30-inch box and your feet on the floor.
In case of injury or limitation, perform a single-arm dumbbell floor press in place of the hand-release push-up. If you do not have a rower, choose any other machine or run 400/300/200 meters, respectively.
Intermediate option:
35-25-15 reps for time of:
Hand-release push-ups
Row calories
Beginner option:
20-15-10 reps for time of:
Hand-release push-ups from the knees
Row calories
Coaching cues:
In the push-up, the entire body should travel up and down together. To ensure the upper and lower body are connected, squeeze your quads, glutes, and abdominals throughout the movement.
Resources:
A Fresh Take on the Lowly Push-Up
Rowing Technique Tips
Find a gym near you:
View the CrossFit map