Workout of the Week - The Open is Near

It’s almost open season! Y’all know what that means, right?! …. I’m legitimately asking, do you? Where am I? What is this?  Oh right, a workout blog, here’s the workout:

AMRAP 5:
3 Bar Muscle-Ups
5 Front Squats 225/155
-Rest 5:00-
AMRAP 5:
7 Overhead Squats 185/130
14 Handstand Push-ups

These workouts are like any Netflix show you binge; sweet and short! Even with the 5:00 rest, this is pretty tough. I just tried to focus on keeping everything unbroken which was a challenge in itself for the second AMRAP, my poor wrists. These are two pretty heavy workouts! Aim for 5-6 rounds for each one and for the love of god, STRETCH YOUR WRISTS! (I am so sorry for yelling, I’m deaf) If handstand push-ups seem underwhelming, let’s scale up to handstand walk for 25’.

Scale appropriately if you need to, start with 55-65% of your 1RM front and OH squat and if that seems too easy, let’s go with a number in between. Bar muscle-ups can be burpee CTB or pull-ups if bar muscle-ups are not in the cards today. HSPUs to HSPUs with an abmat, otherwise let’s try pike push-up or seated DB Z-Press.

Credit to Training Think Tank for this one. Check out their DSGN program!

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