Row and Push
Keep the efforts under 4 minutes, 3 minutes, and 2 minutes respectively. If you can perform more than 30 push-ups unbroken with full range of motion, attempt the workout as written.
Beginner: For time: 750m Row 35 band assist Push-ups 500m Row 25 band assist Push-ups 250m Row 15 band assist Push-ups The row distance has been reduced to keep the efforts under 4 minutes, 3 minutes, and 2 minutes respectively. Use a band resistance that allows a minimum of 5-8 consecutive reps. If at any point you can no longer perform 3 reps consecutively move back to the rower and continue the workout. Do not switch to an easier band mid-WOD. Keep the stomach and glutes squeezed to prevent over-extension of the midline during the push-ups.
Intermediate: For time: 1,000m Row 70 Push-ups 750m Row 50 Push-ups 500m Row 30 Push-ups Use the times stated in the beginner as a guideline for the row. Reduce the distance if necessary. The push-up reps have been reduced to ensure each set is completed within 8 attempts. If your max set of push-ups is 30 or below, use this rep-scheme. During the push-ups the shoulder, hip, knee, and ankle should move as one unit. Squeezing the glutes and stomach can assist with this alignment.
How To Do the Basic Pushup
- Assume the pushup position: elbows locked; hands about shoulder width apart, flat against the ground; toes on the ground; torso and legs straight, core tight; pressure on the heel and outside of the hand; body parallel to the floor.
- Lower yourself to the ground, touching your chest to it. Make sure you maintain a tight, rigid body. Think of your legs, hips, and torso as if they formed a cohesive plank or a straight line. Maintain that plank throughout the exercise.
- Push yourself back up, hollowing the core first, then pressing into the outside of the hands, maintaining plank and completing the full range of motion.
- At the top, continue until your elbows are completely locked and your shoulder blades are fully protracted.
Things to Remember
- Keep the tight, plank-like torso position at all costs. Never let your hips sag or bend; don’t point your butt in the air to make it easier. Maintain the straight line.
- Squeeze your glutes and pull your abs in to your spine. This will keep your torso honest and avoid hyper-extension of the lower back.
- Head is part of the plank. Keep your head facing the ground; don’t tilt your chin up and strain your neck.
- Full range of motion! At the top, just as you feel like you’ve gone as far as you can, push a little more.