Stimulus Of the Day
Rows in 3:30-4:30.
Hand-release push-ups completed in :45 or less.
DB hang power cleans in 1:00 or less.
Whiteboard Of the Day
The push-ups and DB work in this workout should be “easy” so that it can be done in under 2:30 total for both rounds.
This format aims to fatigue the arms and elevate the heart rate going into the longer row.
Each row should be under 4:30 to hit the stimulus. If that’s challenging to manage, scale the distance.
Don’t overly pace the first row, but don’t go slow either. Move at a moderate pace.
Start at that same moderate pace on the second row and get faster towards the end. The final 200-m should feel like an all-out sprint.
Metcon Of the Day
2 rounds for time:
10 hand-release push-ups
20 alternating hang DB power cleans (35/50 lb)
10 hand-release push-ups
800/1,000-m row
– Use a single DB.
Accessory Of the Day
3 sets:
:30 hollow rocks
10 strict toes-to-bar or weighted knee ups
