151130 Monday – “First Mate’s Watch”
Mobility: Shoulder mobility
Skill Practice Warm Up: None
Super Set: None
Metabolic Conditioning: “First Mate’s Watch”
As many rounds as possible.
In 6 minutes:
Row (Performance: 1000m, Athletic*: 900m, Health: 800m)
Then max rounds with the remaining time –
Kipping Handstand Push Ups (Performance: 10, Athletic*: 5, Heatlh 10 dumbbell shoulder press)
40 double unders (Health: 4 singles, 1 double attempt, 10 “rounds”)
After the 6 min is up, 1 min rest, then repeat the 6 minutes again. After the Row, pick up where you left off during the first part of the HSPU and DUs. Record total rounds of HSPU and DUs.
Scaling Guide: 4 – 7 rounds. Scale Up: HSPU on 45lb plate (4″) or 25lb (2″) deficit Log your results online by clicking here.
Compare to: NEW WORKOUT!
Coaching Tips: Push the pace on the rows, but make sure you leave a bit of juice left to do a fast set of HSPU and Double Unders. If you aren’t as good at DU and HSPU, then row even harder because you’ll have more time to catch your ‘wind’. For the HSPU, the legs may feel a bit heavy after the row so cue to ‘snap’ the legs hard (lazy legs = harder kipping HSPU).
Keep your hands narrow for the DUs. If you let your arms drift out, your shoulders will be more fried for the HSPU.
Optional ‘Cash Out’: 800m run