For time

1000m Row
40 Handstand Push-Ups
20m Front rack walking lunges @ 70/47.5kg
- rest 3:00 -
750m Row
30 Handstand Push-Ups
20 Front rack walking lunges @ 70/47.5kg
- rest 3:00 -
500m Row
20 Handstand Push-Ups
20m Front rack walking lunges @ 70/47.5kg

Overview. This session is built around high-volume HSPUs under fatigue. Your job is to manage the sets early so you can keep hitting quality sets all the way through.
Adaptation. Improve your aerobic capacity, upper-body muscle endurance, and movement efficiency under load and high heart/breathing rate. Strengthen your ability to recover and repeat sets without breakdown.
Effort. Aim for 8/10 effort on each interval—strong but controlled.
Feel. The row should be pushed, but not all-out. You want to hit the HSPUs with enough composure to maintain rhythm. This is about quality and repeatability, not just about crushing the first round.
Movement quality is the priority. Stay smooth through transitions and lock in focus for the gymnastics sets.
Debrief. Take 2–3 minutes to reflect on the session
– Did your HSPU sets hold together across rounds, or did fatigue catch up early?
– How well did you manage the row pace to support the HSPU?
– Were transitions smooth, or did you hesitate between movements?
– Name two (2) things you executed well. What’s one (1) thing you’d adjust for better consistency next time?

Movement options.
Row → same distance Ski OR see BikeErg option above
HSPU → reduce reps (30-20-10 or 21-15-9) → Hand release push-ups
FR WL → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)