Tuesday, July 16th

1. Main effort to take place on a single piece – the 2K Row.

2. Gymnastics work to close.

A.

METCON:

2,000m Row

Here's the deal with the 2K row today.

We all want to PR.

But our aim for today needs to be something related, but different - to do our best.

Historically, a 2K row has turned stomach's over, and created nervousness unlike any other workout we do. And it should. When done right, it is one of the most challenging tests we could complete. It's that… "elegant". The truth of the matter however is that we can't control if we can PR today. What we can control is our mental preparation, our race strategy, and our mindset during the effort. If we fully give it everything we have, the timer will stop when the meters reach zero. When one thinks they have "done their 2K for the last time", it is surrendering to the thought of "I've gave my best effort". That is something that we need to continually define, even if it means we don't PR today.

There is one certainty in this entire piece… nothing will get us fitter, today, than giving our best effort here and now. Regardless of what that turns out to be. Let's get fitter.

In the mobility and activation section, we broke the first sweat. That is the aim of the intervals listed in that section, with our aim here being, let's warm to our estimated 2K pace. To start, if this is our first attempt at a 2K row, it is worth writing that there isn't an exact science to find your perfect pace. It will be an approximation, and that's expected. This will be our baseline to build upon in future months.

B.

GYMNASTICS CONDITIONING:

For Time, with a 10:00 Time Cap: 30 Strict Handstand Pushups 30 Kipping Handstand Pushups

On the 0:00, and every 2:00 thereafter: 15/12 Calorie Bike (sub 21/18 calorie row)

This workout starts with a 15/12 calorie bike. In the time remaining in the first 2:00 window, we'll accumulate handstand pushups on the wall, moving towards the 60 rep completion total.

At the 2:00, we stop where we are in our progress, and return the bike. We can't return back to the wall for more reps until we complete another 15/12 calories on the bike.

Stimulus wise, we are looking to make the move from strict to kipping, but we are also all at different points in our HSPU development. This workout can be transitioned into an AMRAP 10 of kipping handstand pushups (with the same bike break-up to bring metabolic challenge to the effort), along with any drill we see fit, from dumbbell strict presses, to pushups to the floor, to anything in between.