Andy Pentranek: Today’s workout has 3 components. Row, Front Squats and Handstand Push Ups. Here is how is going to work.
You are going to start off with the 500 meter Row, and you are going to do 21 Front Squats and 21 Handstand Push Ups. You are going back to the room where you are gone. 500 meter row, 15 Front Squats followed by 15 Handstand Push Ups.
Finally, a 500 meter Row, 9 Front Squats and 9 Handstand Push Ups.
If for some reasons you cannot do a Handstand Push Ups because they are challenging, you are going to do Shoulder Press instead with dumbbells.
(500 ROW)
So the workout starts with the 500 meter Row and a concept 2 row ganometer. If you do not have one of this available you can substitute to 400 meter run.
[Demo]
(Front Squats)
So, as soon as you finish your row, you are going to came over to your bar that you set up for your front squats. We recommend 95 pounds, but if 95 pounds is too heavy for you, then reduce the loads for you to be able to maintain good form. You are going to grab the bar,
(Grabbing the Bar)
Bring it up to shoulder height, and rest it on your shoulders with your elbows nice and tall, pleasant high.
[Demo]
(Handstand Push Ups)
Okay, ones you have finished your 500 meter row you are kick up yourself into a handstand against the wall and do push-ups.
[Demo]
So, let us recap the workout. We started of with a row continued with front squats and then finished with handstand push-ups. It is 3 rounds, 21 reps, 15 reps and 9 reps.
Remember for your front squats, if 95 pounds is to heavy reduce the loads that you are able to maintain good form. With a handstand push-ups; if you are not able to do a handstand push-up, Dumbbell shoulders press.
This works outs for time. So, you are scoring this workout is the amount of time that takes you to finish the workout, you are racing the clock.
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