1/17/22

ROW: Less than 2:30 per 500m.

HSPU: These can be strict or kipping. 5 reps should take less than 30s.

PISTOLS: Switch legs every rep. 10 reps should take less than 30s.

PULL-UPS: 15 pull-ups should take less than 1:00.

SCORE: Total Rounds + Reps of “Mary.”

FLOW: At the start of the workout complete a 500m row. As soon as the row is complete, perform as many rounds and reps of “Mary” as possible until the 5:00 mark. At the 5:00 mark, head back to the rower for another 500m. When the row is complete, head back to wherever you left off on your “Mary” rounds and start chipping away (if you stopped at 10 pull-ups, begin with the 11th pull-up). Continue on with this pattern until the 20 minutes is up. Athletes will row a total of 2,000m (4 row efforts).

– Find a pace on the row that will allow you to maximize your “Mary” rounds.

– Focus on fast transitions from movement to movement within “Mary.”

– Find a sustainable pace on your “Mary” rounds.

– Break up the pull-ups and handstand push-ups from the start if these movements tend to trip you up in workouts.

HANDSTAND PUSH-UPS

– Reduce Reps

– Use Riser

– Double Dumbbell Strict or Push Presses

– Push-Ups

ALTERNATING PISTOLS

– Reduce Reps

– Pistols To A Box

– Reverse Lunges

PULL-UPS

– Reduce Reps

– Use A Band

– Strict Pull-Ups

– Alternating Double Dumbbell Plank Rows