GOING DUTCH
SCORE 1
3:00 AMRAP
(As Many Rounds As Possible)
Strict HSPU, Kipping HSPU OR Push Up to Pike
1:00 Rest
SCORE 2
3:00 AMRAP
(As Many Rounds As Possible)
Double DB Burpee Box Step Overs
Loads: 50/35, 35/25, 25/15
*Partner 1 completes any number of reps while Partner 2 rests
Score 1: Reps Score 2: Reps
WORKOUT FLOW
The pair will alternate repetitions in any manner they wish. The Athletes must commit to a version of the workout for each AMRAP and may NOT change the selected version each round.
The score for the movements will have a value based on difficulty with the highest score for SHSPU and lowest score for PU2P.
MOVEMENT STANDARDS
Strict Handstand Push Ups: The SHSPU requires a full lockout at the top of each repetition, with the hands, hips, and legs in a straight line. The head must touch the floor or a designated surface at the bottom, and the descent must be controlled, not kipped.
Handstand Push Ups: The KHSPU requires kicking up to a handstand, lowering the head to floor or a designated surface while simultaneously tucking the knees, and then using momentum to drive back up to full arm extension with heels on the wall. At the top of the movement, the arms, hips, and legs must be fully extended, and the shoulders open, with the feet no wider than the hands.
Push Up to Pike: The PU2P movement standard involves first performing a standard push-up from a plank position, then transitioning into a pike position by pushing your hips up, and finally performing a pike push-up before returning to the plank to complete one repDouble DB Burpee Step Overs: The double dumbbell burpee box step-over standard is to perform a burpee with hands on DB handles, then step both feet onto the box, and finally step or jump both feet down to the other side with the dumbbells in hand. A repetition is completed when both feet touch the floor on the opposite side of the box, and you maintain control of the dumbbells.
Double DB Burpee Step Over: The double dumbbell burpee box step-over standard is to perform a burpee with hands on DB handles, then step both feet onto the box, and finally step both feet down to the other side with the dumbbells in hand. A repetition is completed when both feet touch the floor on the opposite side of the box, and you maintain control of the dumbbells.
