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“Sleepy Hollow” ROW HR SP HRPU (AMRAP – Reps)

“Sleepy Hollow”

8 Rounds:

:20 Seconds Cal Row/Bike or Ski

:10 Seconds Rest

:20 Seconds Hollow Rocks

:10 Seconds Rest

:20 Seconds Strict Barbell Press

:10 Seconds Rest

:20 Seconds Hand Release Push ups

:10 Seconds Rest

*Hollow Rock is not the hold, but actual rocking. 1 forward and back rock is considered 1 rep

Row (Bike, Ski), Hollow Rock, Strict press and HRPU = 1 round

Score is LOWEST round


RX -45/35#

50-59 -35/15#, Push up on knees

60+ -35/15#, Push up on knees

Basics-11#, Push Up on knees

Todays workout focuses on the midline and upper body pressing

We’ll work through these 8 rounds ‘tabata style’ [:20 On + :10 Off]

Keep a running count of your reps over the 4 movements each round

Your final score is the lowest number of reps over the 8 rounds


Accumulate as many Calories on the rower during each 20 second window


For this movement, count 1 rep with each rock “back and forth”

If this is too challenging, bring your knees into your chest and/or hands down by your side

Click Here to see a demo of the hollow rock


Choose a moderate weight that allows you to move for as much of the 20 second window as possible

This should be a load that enables you to complete between 8-12 reps

You’ll use the same weight for all 8 rounds


The hand release push up requires you to remove both hands from the ground briefly at the bottom of the push up