March 17, 2017 // 14:00 UTC

Open 17.4

The workout

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Notes

Déjà-vu. 17.4 is exactly the same workout as 16.4. Any of the movements are not going to intercept the workout as muscle-ups did in the 17.2 or snatches did in the 17.3. The main thing in this workout is to stay consistent. Pace the workout already from the beginning so that you are able to move all the time. Don’t try to be a hero in the deadlifts even though the weight would be doable even for big sets. Break your sets rather too early than too late.

55 deadlifts

Even if the 225 lb or 155 lb weight for deadlift would not be heavy for you, the 55 reps will be. Therefore, our recommendation is to do max 10 reps at once. Take one or two deep breaths and keep on going consistently. For men, the weight might be relatively slightly lighter but the difference is not significant. Remember that the movement standards allow you to drop the barbell. Although dropping and re-gripping the barbell is slightly slower than doing the reps touch and go, consider utilizing that possibility when ever you feel like it.

55 wall-balls

After the 55 deadlifts athletes are moving to the wall-ball shots. Concentrate and, even though you might be fatigued, don’t do no-reps. They will only frustrate you. The probability that you are going to do only 55 wall-balls is approximately 99,9%. Hence, push yourself a little and do at least one big set because mentally it is a big deal. Even after the first set do not give yourself time to rest for too long. Wall-balls are mostly about your head. What comes to the movement, you want to keep in mind the handstand push-ups. Save your shoulders by relaxing your arms between the reps. If you keep them up while waiting the ball get back to you, you’ll burn your shoulders out.

55 cal row

You can be sure that the rowing will suck after the deadlifts and wall-ball shots. Your posterior chain will burn but there is only a little to none you can do about it. Do long and strong pulls and aim to maintain same rhythm throughout the rowing part.

55 HSPUs

After all, it is the handstand push-ups where the workout starts for real. The most important note is to avoid no-reps. The movement standard says that athletes’ heels must start the rep above the pre-marked foot line, which is athlete’s wrist height minus three inches while standing tall arms reached over head. See the accurate movement standards here. The biggest reason for no-reps is that athlete’s heels don’t get above the foot line. Therefore, keep your heels up and glutes tight. Furthermore, by pushing your head through your arms, the reps are much easier. You don’t look up while pressing either, won’t you?