09/03/2021

BENCHMARK WORKOUT

"MARY"

AMRAP x 20 MINUTES

5 Handstand Push-Ups

10 Pistols

15 Pull-Ups

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Pistol Option 1: Air Squat (Narrow)

Pistol Option 2: Box or Rig Pistol

*Option to Perform...

"CINDY"

AMRAP x 20 MINUTES

5 Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Rounds + Reps)

ADJUSTING

*Reps, Loading, Volume*…

Strength -- Keep an eye on your beginner athletes that they are not banding up too heavily and losing the purpose of this

tempo work. Today it is going to be better to use a challenging band and only get 5 reps than a heavier band and get 7+. If

the band is out of the question, have them complete Ring Rows with the same tempo. If unable to climb all the way up the

wall, adjust them to getting at least one step back with both hands, hold for :10, and then walk back down. This will begin

to build the inverted strength/ confidence.

Workout -- These workouts are semi-self adjusting in the sense that athletes will begin to slow down so overall volume

usually won’t be an issue. For your deconditioned athletes including a :30 rest after a round would be a great way to allow

for some recovery time and a more consistent bit of moving. You could also have these athletes complete 1 round of

Cindy every 2:00 to cut down the overall volume.

A unique twist to today would be to have some of your intermediate athletes start the first 10:00 with Cindy and then

switch to Mary in the final 10:00. That way they can really hammer home their basic gymnastics movements and then

level up to the higher skills!

*Movement Adjustments*...

Wall Walk -- The goal for the WW is to get everyone inverted even if it’s just in a pike position on the floor. If the athlete is

unable to get upside down or in a pike position, adjust them to slow shoulder taps from the Plank for :40.

Pull-Ups -- If unable to complete Pull-Ups, default to the normal adjustments of Ring Rows or Jumping Pull-Ups, but let’s

stay away from the bands in the workout today. Athletes can also complete Straight Arm Banded Lat Push-Downs or

Banded Dante Rows.

HSPU -- With only 5 reps to complete, today is a great day to have athletes practice 3-5 Negative HSPU to build strength or

Box Pike Push-Ups.

Pistols -- My go-to adjustments for today would be a single Leg Box Squat, mentioned in the teaching. However if the

athlete is unable to Squat, see if Lunging, Split Squats, or Box Step-ups are options. We want to try and keep this adjustment unilateral if possible.