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STRUCTURE: AMRAP 20: 400 Meter Row followed by Max UNBROKEN Handstand Push Ups or Push Ups.

STIMULUS: “NICKNACK” should be a Grind for athletes.

STRATEGY: Athletes should finish the Row in under 2:00. Athletes should be able to get at least 5 unbroken reps per round.

SCALING: Athletes can bring the Row distance down and scale the Handstand Push Ups to Push Ups or Elevated Push Ups.

SCORING: Today’s score is Total Reps of Handstand Push Ups/Push Ups. Athletes should be able to get 7-10 attempts at HSPU/Push Ups


-Athletes on the Row should focus on a loose grip and using arms as little as possible

-Shake arms out as you get off the Rower

-Try to limit time off the rower to 1:00

-Must be unbroken

-Remind athletes to keep a tight midline!


“NickNack” (AMRAP – Reps)



400 Meter Row

Max Unbroken HandStand Push Up

*Score = Total HSPU/Push Ups

*Should be able to get 5 reps per round

** Scale is Push Ups, not DBPP**

They key here is UNBROKEN PU or HSPU. Once the athlete comes off the wall or rests on the ground they go back to the rower for another 400m


300m Run or 800m Bike

RX+-Same as RX

RX-As Written

50-59-Push Ups on Knees

60+-Push Up on Knees

Basics-10 AMRAP 200m Row, Max

Push Ups on knees