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PUSH Week Success!

Don "enjoying" the bike! Photo: the invisible Oscar Bravo

Hey Team!

What a great week of fitnessing all round... such amazing energy in the gym. PUSH week was a solid way to get us all moving and energized after a tough period of restrictions due to COVID.

Over the next couple of days, I'll be tabulating the winners and announcing prizes. Just a reminder that only 3 of the PUSH week wods will count towards the overall scoring... can you guess which ones?

This is always the fun part of the week, trying to piece together the best overall test of fitness over 3 workouts. On the one hand, it would be a solid choice to have Fran, Nurwor, and DT ... and on the other, the Friday workout really tested a lot of different components of fitness and would be a worthy inclusion.

What are your thoughts?

We'll look to do a PUSH week every 6-8 weeks, so stay tuned for our next one... and other fun fitness challenges to come :)

See you soon,




Warm up:

5 min amrap

6 pushups

7 double crunch

8 lunges

9 ring or barbell rows

SKILL: Hand Stand Pushup and Box Jumps

Get all your work done in under 1 minute to get some rest into the next round. Use this opportunity to work on developing the handstand towards hspu and also getting used to box jumps! Choose the right height and get it refined :)

CP athletes: adjust rep totals for hspu as necessary ... ideally to a 70-80% effort set each round. If you can do more than 15 at 70-80% effort then do strict.

Every 2 mins for 10 mins do: 8 Handstand Push-ups 10 Box Jumps


This is a toughie and you'll have to row at JUST the right speed to make sure you have strength in the legs for the squats! Rx is your bodyweight in pounds on the bar (i.e. I weigh 184lb so that would be 185lb total weight on the bar)

For time:

500m Rows

5 Front Squats, 1x bodyweight

400m Rows

4 Front Squats, 1x bodyweight

300 Rows

3 Front Squats, 1x bodyweight

200 Rows

2 Front Squats, 1x bodyweight

100 Rows

1 Front Squat, 1x bodyweight

All athletes: can use rack! CP: clean from the floor

FG3: 95/135

FG2: 65-75/95-115

FG1: bar only, technique focus

CP1: 1.15 x bodyweight, clean from floor

CP2: 1.3 x bodyeight, clean from floor


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