Guest Programmer - HWPO
July 22-Aug. 4, 2024
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
10 chest-to-bar pull-ups
15 push-ups
Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.
♀ 155 lb
♂ 225 lb
Post reps to comments.
Scaling:
Some of you may quickly recognize this rep scheme, as it follows the classic 5-10-15 rep scheme we see in Cindy or Mary. We’ve got a slightly more intense format, however, splitting the effort into three 5-minute intervals. This will help with intensity, and give us time to reset and recover our grip and triceps to help continue to accumulate reps.
Start each AMRAP from the beginning, as if you were starting from scratch. The idea is to give you a target to hit in Rounds 2 and 3. Athletes who struggle with pull-ups or push-ups can use this workout to figure out how to manage the movement. Will breaking up the movements help you stay consistent for all 3 rounds? If in Round 1, you complete 5 rounds but in Round 3, you complete 2 rounds because you had to rest longer between push-up sets, you’ve learned something!
Athletes who already know they struggle with pull-up and/or push-up endurance should look to the intermediate option. This will allow more continuous movement and potentially more successful volume at the end of the 15 minutes of work.
GOAL: Posterior chain and pulling endurance + threshold training
ADVANCED ATHLETE TARGET: 1 round every 1-1:15, and consistent sets on chest-to-bar pull-ups and push-ups
BEGINNER ATHLETE TARGET: 1 round every 1:30-1:40, and consistent technique for all rounds
Intermediate option:
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
5 chest-to-bar pull-ups
10 push-ups
Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.
♀ 135 lb
♂ 185 lb
Beginner option:
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
7 ring rows
9 band-assisted push-ups
Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.
♀ 65 lb
♂ 95 lb
Coaching cues:
Keep your knees straight from start to finish in the push-ups. Lower your body down such that your chest, hips, and thighs touch the ground at the same time. Then, press into the ground to separate your chest, hips, and thighs from the floor at the same time. Start and finish each rep with your arms completely locked out.
Resources:
The Deadlift
The Chest-to-Bar Pull-Up
The Push-Up
The Ring Row
Find a gym near you:
View the CrossFit map
Comments on 240730
128 Comments