Metcon (Distance)


4 x 2:00 rounds for distance:

17/24 calorie row

Max distance handstand walk

– Rest 1:00 between rounds.


4 x 2:00 rounds for calories:

24 push-ups

Max calorie row

– Rest 1:00 between rounds.

– Score is total distance walked plus total calories rowed.
Rows in 1:30 or less.

30-50 ft on the HS walk/round.

Push-ups in ~1:00.

10+ calories on the rower/round.

5-ft on the HS walk = 1 rep. Score is total reps of handstand walk and calories rowed.


1) Warm Up

2) 230222

3) Main Lift

4) Accessory I

5) Warm UP

Metcon (No Measure)


1 set:

1:00 row (easy)

10 scorpions

10 push-ups

10 kip swings

1 set:

1:00 row (moderate)

10 alternating push-up + reach

10 single-arm ring rows/side

1 set:

1:00 row (hard)

5 wall walks

10 shoulder taps (back-to-wall)

10 feet-elevated ring rows


15-25-ft handstand walk
Progress through the ski/push/pull circuits to warm up the shoulders and begin working on single-arm overhead balance and strength needed for the handstand walking.

After completing the circuits, take 5:00 to practice handstand walking with some DB rows thrown in. You can take more than 5:00 if you want, but spend at least that much time playing with different handstand-walking techniques and strategies.

In general, move through this warm-up at a more casual pace. Lean toward practicing your handstand walking in the warm-up over testing your handstand walking.

Push Press (MAIN LIFT

5 sets for load:
1 push press

3 drop sets:
2 push presses
– Use 70% of your best single.)

This is the final week of this 4-week cycle.

Build up to 80-90% of your 1-rep-max push press and then take five attempts to find a heavy single for the day.

Drop sets should be clean and crisp.

Metcon (No Measure)


Every 3:00 for 12:00:

10 single-arm DB high pulls/arm

10 feet-elevated ring rows

– Rest the remaining time in the 3:00 interval.
In Accessory – I, we are testing your single-arm strength in both the high pull and ring row. Find a weight that allows you to move with control during the high pull. Try to use as little momentum as possible during both of these movements.

Metcon (No Measure)



1:00 banded shoulder stretch/arm