January 21, 2022

Posted By: Christi

Open Workout 19.3
200 ft. Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs
50 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
50 Strict Handstand Push-ups
200 ft. Handstand Walk
Time cap: 10 mins

We have a fun open workout on deck for today! This is a for-time workout but it also has a 10min cap. This workout starts with being all legs and then quickly transitions into being all shoulders. The dumbbell walking lunge has you doing a lunge while holding a single dumbbell overhead. You can switch the dumbbell from one arm to the other however you like. Reps do not have to be split evenly. You will accumulate 200ft. Every 5 ft is 1 rep. The dumbbell box step-up has you holding one dumbbell anyway you like and you can switch the dumbbell from one side to the next in any way that you like. Reps do not have to be split evenly. The strict handstand push-ups will likely be one of the harder movements in this workout. Those who have them should break these into small sets to avoid failure and to stay moving. Modify this movement as needed but we would recommend you modify it to a strict pressing movement. The handstand walk will be a real treat after all those handstand push-ups. Modify this movement to a bear crawl. The goal for this workout is to get as far as you can into the workout. Modify movements as needed to do so!

Post Work
2-3 rounds for quality of:
Plank Hold, 20 secs
Plank Jack, 20 secs
Forearm Plank Seesaw, 20 secs
Rest 1 min
5 Hanging Knee Raises
4 Hanging Leg Raises
3 Strict Toes-to-bars
Rest 1 min

Accessory work today is focusing on building midline strength. Ideally, you are able to go right from one exercise to the next and then resting 1-minute. Adjust rounds as needed. You should be working with quality and for control.