This Saturday, you'll tackle a couplet featuring a simple gymnastic movement paired with a sprinting monostructural element. The stimulus is simple: move as quickly as possible through both movements without over-strategizing or pacing unnecessarily. The focus is on intensity and maintaining a consistent push throughout the workout.

For those needing modifications, the hand-release push-ups can be scaled by reducing the number of reps, performing them from the knees, or substituting with regular push-ups on a box. When working through the push-ups, it’s important to break the sets strategically before reaching muscle failure, as recovery from fatigue can take longer than expected.

If adjustments are needed for the row, consider reducing the required calories for each round. The key is to maintain the workout's fast-paced stimulus while ensuring you can sustain your effort from start to finish.

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

Warm up

3 rounds, 1 minute each:

- Cardio machine/200-m run
- Shoulder pass throughs
- OS push-up/Judo push-up rocks/Full body rocks
- Plank holds (R-M-L)

Tech

- Row
- Hand-release push-up

WOD

50-35-20
- Hand-release push-ups
- Calorie row

Cool Down