For time:
1,000-meter row
5 rope climbs to 15 feet
50 strict handstand push-ups
5 rope climbs to 15 feet
1,000-meter row
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Scaling:
This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on keeping your midline tight. Complete sets in numbers just under failure/redline, aiming for small sets with short breaks. Once you get back to the rower, give it whatever you have left to finish hard.
Intermediate option / For time:
1,000-meter row
5 rope climbs to 12 feet
50 kipping handstand push-ups
5 rope climbs to 12 feet
1,000-meter row
Beginner option / For time:
750-meter row
3 pull-to-stands
30 hand-release push-ups
3 pull-to-stands
750-meter row
Coaching cues:
On the strict handstand push-ups, focus on lowering your head down in front of your finger tips. As soon as your head touches the floor, press yourself away and drive your head through your arms.