Si el atleta hace pausa abajo, se cuenta como una repetición valida?

남(m)/46/171cm/93kg/230408/
Complete as many rounds as possible in 10 minutes of:
5 strict handstand push-ups
10 med-ball cleans
♀ 14-lb. ball ♂ 20-lb. ball
Post rounds completed to comments./
4라운드+메드볼 클린 6회(두번째와드,shpu 모두 반칙)/
토요일 저녁 두번째와드

CFWUx2 3 hspu sub for dips
6r

Beginner Option:
For time: 14:26
Row 500 meters
15 dumbbell push-ups
Row 500 meters
15 dumbbell shoulder presses two L-sit on ground two 35lbs dumbbells 
Row 500 meters
15 dumbbell push presses two 40lbs dumbbells 

6 rounds

6 rounds +5 +9

10R+2r. Ring pushups and squat cleans with 9kg rice bag. Shoulder injury.

did kipping HSPU
9+10 reps

2 rounds plus 3 reps 
Rx’d

5 rounds + 3 pushups

10 rounds + 5 rx’d

RX 5 rnds
not perfect but didn’t resort to kipping:)))

Thank you for posting the HSPU And You information.  That was very helpful.

6 rounds plus 9 reps rx’d. Broke hspu 3/2 the first round then 2/2/1 until the last round (7)which was broken 2/1/1/1. Strict HSPU are not easy for me, but 10 MBC’s didn’t make them any harder. 

Done later than usual and on not enough to eat prior. 

180/41/69”

5 rds exactly using strict HSPU to abmat & full squat cleans w/ 20# ball.  HSPUs were not as strong as I was hoping.

7 rounds + 5 reps
5 kipping hspu 
10 20# med ball cleans 

Complete as many rounds as possible in 10 minutes of:

5 strict handstand push-ups, against wall with ab mat
10 med-ball cleans, ♂ 20-lb. ball

9 rounds

M/34/6'/175#

9+2, Rx

9 rds + 4 HSPU in 10th

11 rounds + 5 hspu Rx
M/43 

Rx+(ish); 5 SHPU and 10 WB SCl at 30
9+2

39/m/112kg
Pike push up
20lb medball
rounds 

As Rx
Hspu to abmat 
8 rounds

HSPU with 1 abmat
8R+5

M 43
10 min AMRAP 
5 Strict Press 95
10 Medball Clean 20

9 rds. + 4 rep

8 rounds + 4 reps Rx

M/27/200/6’1”

10 rounds +1

33 / M / 5'9" / 137lbs

AMRAP in 10:
HSPU x3
20lb cooler squat cleans x10

3 rounds + 1

Even regular push-ups have been hard this week, so I probably should have scaled to 2 HSPUs per round.  I filled a small cooler with 20lbs of plates for the cleans.  The plates slid around, making the cleans extra "fun."

6rds+7x cleans (kipping, sub’d 25# kb)

Sc, hspu 2" mat otherwise Rx
8 rounds + 3/-        Total reps = 123

5 pike pushups
10 #15 dB clean
8 rounds 5 cleans

Good guidance on progression.

8 rounds + 5 reps = 125 total reps Rx

5 rounds + 4 reps

9+3 Scaled
5 strict hspu
10 plate cleans #15

strict hspu were unbroken until round 9. That’s when I broke it up 3/1/1 and the last 3 reps were singles. 

fun workout!  Like that one. 

RX
4+2

had to ease off the interior of left shoulder....
10 AMRAP
10 Medball Cleans 20#
 5  Strict Dumbbell Standing Shoulder Presses 40#  
6 Rounds    90 Reps

M/24/5'8"/160lb
9+14 - Sc (pike push-ups off a 30-in. box)

8 red plus 1 PP.  35# DB PP and 25# DB clean

*subbed for hspu with single leg hspu 
8 rds 
15 lb db

11 round + 13 reps
Finished 12 rnds in 10:05
SHSPU to Abmat

M/45/6'2"/185#

Scaled strict hspu's to 1 abmat the rest as rx'd
11 rds + 5

M/43/5'4"/147lbs
As rxd 
11 rounds plus 5 cleans

M/34/6’/220

rx (quarter-kipping the HSPU): 6+2reps

Rx’d 
7 rds

9+4 RX, (20# med ball)

9 Rds + 1 HSPU 
25# ball

35/195/5’9/M

Rx 7+8

11 rounds + 11 reps Rx
Med-ball cleans were the limiting factor in this WOD for me.
m/52/5'11"/200#

As rx’d, 14 rounds + 7 med ball cleans.

Tougher than it looked.  This is a good one for me – HSPUs in sets of 5 like this are very manageable.  Med ball cleans started lighting up the lower
back in later rounds.

47m/5'10"/185

10+2

7+3 rx

RX, 9 RDS 3 reps. Pretty happy with this as handstand push-ups and shoulder mobility has been a big issue for me, that I'm working on.

Pike push-ups instead of HSPU
21lb dumbbell in place of 20lb med ball (which I don't have)

8 rounds + 11 reps

I subbed pikes so that I could focus on achieving a consistent technique: steady descents, proper hand position, deep squats, neutral back, tight butt, etc.

10 min AMRAP: 9 rds+ 5

5 Feet on Box HSPU (24”)
10 Medball CL (20lbs)

10 rounds 
HSPU sub 30” pike push ups 

Complete as many rounds as possible in 10 minutes of:
5 strict handstand push-ups From Box
10 med-ball cleans 12 lbs
8+3

10 rounds + 4 - Rx

Jackie:
20# dumbbell strict press
10# wall ball
8 rounds + 7

Scaled to  abmat strict hspu
else as rx
8 rnds plus 3 hspu
m/50/175

Scaled subbed:
5 pike push-ups feet on 22” box
10 20lb backpack cleans

10 rounds + 5 

10 rounds 

7 Rounds and 5 HSPUs

(HSPUs Kipped due to recovering from shoulder injury 👍)

8 rounds

Scales:
1)Hspu - to pike hspu
2)Medicine ball - to 6.5kg dumbbell cleans

Subbed hand release push ups for HSPUs

10+6

Walll-facing strict HSPUs
10kg dumbell cleans
7rounds +11 reps
43/1.78m/77kg

7 rounds + 13, Rx

9 2x45# DB push press
10 2x10# DB cleans

10 rounds + 2

6 rounds and 2 cleans

10Kg med ball
kipped most of the HSPUs

5 rounds+ 5
Rx

5 sets in 8 min
Cut short due to time constraints 

5 pike push ups with one leg in air
10 med ball clean with 6kg ball

WOD ANALYSIS

Coaching notes:

Modality: This WOD is a couplet modality that combines a high skill gymnastic movement with a complex weightlifting movement.

Purpose: The training purpose is to improving the stamina and strength.

The reason for choosing reps: Due to the high skill level of movements, the reps are low. This exercise puts the athletes under pressure from the technical point of view.

Scale method: The reps of each movement are almost small, so athletes must do each movement unbroken. Otherwise, the trainers are advised to scale the training.

Note: The speed of execution is reduced by the strict HSPU.

Scoring (round numbers): Athletes must do at least 7-8 rounds of this WOD. Advanced athletes can do it at least 9 rounds.

Running a class: Trainers have ≈ 50 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Muscular endurance and strength play the major role in this exercise. Furthermore, cardiorespiratory endurance, mobility, balance and coordination are challenged.

Physiology (energy pathway): The lactic acid system is the dominant energy pathway in this WOD. 

Anatomy:
HSPU: Trapezius, Deltoid, Triceps.
Med-ball clean: Anterior & middle & posterior deltoid, Biceps, Gluteus maximus, Quadriceps.
_________________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for HSPU: ≈ 7 min
Specific warm-up for clean: ≈ 8 min
WOD: = 10 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 17 minutes that can be divided in specific warm-up or cool-down.

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

Globo/home scale:  For the strict handstand pushups you can sub/scale to regular HSPU, lowered range of motion strict HSPU (Abmats, plates, ect), or piked HSPU from a box or bench.  You can also use heavy dumbbells or a barbell and do strict presses.  For the medball cleans you can sub backpack or bag cleans, other odd object cleans, or slamball cleans.   If you have to use a dumbbell, use a single dumbbell of a similar weight and two hand clean that.

RX:12R.(Unbroken)
https://youtu.be/UBSXZQeaQkw

10R + 9 (unbroken) 🇰🇷M/46/180cm/93kg
CFHIM - MAKING PEOPLE BETTER

Champions Club Scaling Notes

RANT
I think less of a kip for hspu, muscle-up, pull-ups, and dips are legit subs for strict variations of each movement. Not all the time, but definitely sometimes. In this case, especially since the reps are small, doing like 2-3 kipping hspu per round for someone who just got their hspu might not be a bad thing.

WHAT ABOUT THE MOVEMENTS
Handstand push-up - change of orientation, pushing, overhead, more strength than skill
Med ball clean - jumping, odd object, squatting

WHAT ABOUT THE FORMAT
10 minutes and small amount of reps means a quick, intense workout. Also seeing how there's only 10 med ball cleans, they're assuming a lot of stamina in the handstand push-ups.

TECHNIQUE SCALE
Keep the upside-down-ness of the hspu (handstand hold, kipping hspu), double the reps for cleans and switch to a bar going from the hang position, extend out to 20 minutes. Use cleans as a break from handstands.

CONSISTENCY SCALE
Sub a pike hspu or dumbbell strict press for the hspu, otherwise as rx'd
(edit - actually, try 5:00 of handstand push-ups and 5:00 of cleans. Worked pretty well for our morning sessions)

INTENSITY SCALE
AMRAP in 10 minutes of:
2 hspu
1 heavy clean


MY STUFF
I did 5 hspu (wall-facing, mix of strict and kipping) and 2 power cleans at 205. Didn't count rounds. Bad workout on my end. I probably need a half cycle.

GENERAL FEAR LEVEL: 6