04/23/2021

100 Double Unders

Immediately Into...

25-20-15-10-5

Handstand Push-Ups

10-20-30-40-50

Sit-Ups

Immediately Into...

100 Double Unders

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

ADJUSTING*

*Reps, Loading, Volume*…

EWU -- Similar to any skill session we have had in the past, let’s make sure ALL athletes have something to work on. We

have lots of options today and even someone that is coming in for their first class can try something lower skill like a

Seated DB Strict Press to challenge their flexibility, midline, and shoulder strength. Find something for everyone and make

sure they are working through quality reps and not running through sloppy reps.

Workout -- The HSPU and Sit-Ups are going to need the most adjusting today. For athletes that are able to do some HSPU

adjust them to half HSPU each round and then half of a DB Push Press at a Mod-Heavy weight. You can also lower the

reps to 15-12-9-6-3. A final option is having the athlete get as many reps as possible in 3-4 sets before moving on! With

Sit-Ups cut the volume in half for new athletes.

*Movement Adjustments*...

HSPU -- Athletes can attempt Pike Push-Ups from a box or from the floor, HR Push-Ups, DB Push Press or Seated DB Strict

Press. If unable to Press a Supinated BOR at a Mod-Heavy weight, something they will have to break up, can also be used

as an adjustment.

Double Unders -- If unable to jump today athletes can have the choice of completing a 300m/250m Row or Ski or a 18/14

Cal Bike.

Sit-Ups -- Athletes can complete Alt. DB Plank Taps*, or Plank Hold for :20 - :30 - :45 - 1:00 - 1:30.

*1 Rep = Right Arm + Left Arm.