Oceanic

14min AMRAP
Row 250/200m
14 Handstand Push Ups or 7 Wall Walks
14 Pistols
  • Total Rounds and Reps
It's Thursday…let's focus on some gymnastics!

Being inverted with a high heart rate is challenging aka 'breathing upside down is hard'. We can approach this workout as a full throttle "let's go!" or as practice. Try to be consistent the entire 14min AMRAP

Row a pace that allows the athlete to kick straight up into the “handstand work.”

Pushing too hard on the rower may create a longer recovery and be counterproductive

Take a big deep breath before kicking up or getting upside down.

Establish balance before rushing into the pistol. Half the battle is balance. Slow is smooth and smooth is fast.

MODIFICATIONS
Row: 200m Run, 200/160m Ski Erg, 12/9 Calorie Assault or Echo Bike, 500/400m Bike Erg
Upside Down Stuff: 40' Double Dumbbell Overhead Carry, 20 sec Handstand Hold
Pistol: Pistols to a Target/With Support (Band/Box), Weighted or unweighted Step Back Reverse Lunges, Weighted or unweighted Box Step ups (light weight - this is a gymnastic movement)
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Oceanic - Home Gym

5 Rounds For Time:
 Run 200m
 20 Push-Ups
 14 Pistols
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4/22/2021 - After Party (Tempo Push-Ups)

4 Rounds for Quality:
6 x :10 Tempo Push-Ups (:5 Down, :5 Up)

(Elevate hands on an object and maintain plank to scale down the difficulty)
:30 Second Hollow Hold

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Comments

Kristin McAlpine

Kristin McAlpine 1 week, 2 days ago / Reply

Oceanic: 14:00
Notes: @home on 5/4/21 4 + 100m HSPU: 7/3/4, 14, 14, 14 (shoulders not warmed up for 1st round)

Brianna Webster

Brianna Webster 2 weeks, 5 days ago / Reply

Oceanic: 14:00
Notes: 5 rounds Rnds 1,2- 200m row, 12 push ups from bench, 14 pistols to bench Rnds 3-5- 200m row, 10 burpees due to shoulder and 14 pistols to bench

Timothy Irish

Timothy Irish 2 weeks, 6 days ago / Reply

Oceanic: 14:00
Notes: 250m, 7 HSPU, 7 negatives, pistol squat on 10lb plate.

Baylee Smith

Baylee Smith 2 weeks, 6 days ago / Reply

Oceanic: 14:00
Notes: 2 & 220 (200 m row, 2 kipping HSPU attempts, 10 bench pike push-ups, 14 pistols

Nicole Miles

Nicole Miles 2 weeks, 6 days ago / Reply

Oceanic: 14:00
Notes: 5 rounds

Stephanie Staples

Stephanie Staples 2 weeks, 6 days ago / Reply

Oceanic: 14:00
Notes: 200m row, pistol with band, figured out first handstand!

Kayla Marquis

Kayla Marquis 2 weeks, 6 days ago / Reply

Oceanic: 14:00
Notes: 200m row, 14 kipping HSPU, 14 sl squat to bench. 3+214

Kayla Marquis

Kayla Marquis 2 weeks, 6 days ago / Reply

Oceanic: 14:00
Notes: 200m row, 14 kipping HSPU, 14 sl squat to bench

Nicole Dunton

Nicole Dunton 2 weeks, 6 days ago / Reply

Oceanic: 14:00
Notes: 3 + 224 Pike PU Pistols to bench

Deb Scott

Deb Scott 2 weeks, 6 days ago / Reply

Oceanic: 14:00
Notes: 200m row, 14 hspu 2ab mats, 14 pistol to target

Brad Veitch 2 weeks, 6 days ago / Reply

Oceanic: 14:00
Notes: 5 rounds plus 53 m row on 6th round 250 m/round 14 pike push ups (on bench for pike) 14 single legs squats (6 each side)

Karen Nichols

Karen Nichols 2 weeks, 6 days ago / Reply

Oceanic: 14:00
Notes: 4 rounds, 50m row at finish. 200m row, 5 kip HSPU, 11 pike PU, 14 pistol assist each round.

Scott Boucher

Scott Boucher 3 weeks ago / Reply

Oceanic: 14:00
Notes: 250m row, 35lb dumbbell single leg box step up, pike push-ups from bench

Sarah Plourde

Sarah Plourde 3 weeks ago / Reply

Oceanic: 14:00
Notes: 200m, 14 pike push ups, 14 kinda pistols holding the plate but then just did the shrimp squats. I will get pistols back. 4 rounds + 205.

Sarah Plourde

Sarah Plourde 3 weeks ago / Reply

Oceanic: 14:00
Notes: 200m, 14 pike push ups, 14 kinda pistols holding the plate but then just did the shrimp squats. I will get pistols back. 4 rounds + 205.

Karen Ayer

Karen Ayer 3 weeks ago / Reply

Oceanic: 14:00
Notes: 4+203 HSPU 7/7, 7/7, 7/7,14, 3

Amanda Prescott 3 weeks ago / Reply

Oceanic: 14:00
Notes: 5 rounds 200 row/alternating pike and bench push ups/alternating pistols to the bench and holding the rig

Izzy Wieck

Izzy Wieck 3 weeks ago / Reply

Oceanic: 14:00
Notes: Was 10 pistols to a box away into the 3rd round. Did 200 m, 3 wall walks, 4 regular push ups, 14 pistols to a 12-inch box with plates. The first round was 12-inch box with 45 lbs plate. The 2nd round was 12-inch box with 35 lbs plate and the 3rd round got 4 reps. After the workout, I tried pistol to a 12-inch box with 25 lbs plate and got quite a few reps.

travis cowing

travis cowing 3 weeks ago / Reply

Oceanic: 14:00
Notes: 4 + 56 Scaled heavily. Active recovery day. Didn’t feel great. Sore from the week, and tired from Covid Shot. Felt good to move though. 250r 5-7 strict hspu with 2 abmat 7 pistols on 15# plate

travis cowing

travis cowing 3 weeks ago / Reply

Oceanic: 14:00
Notes: 4 + 56 Scaled heavily. Active recovery day. Didn’t feel great. Sore from the week, and tired from Covid Shot. Felt good to move though. 250r 5-7 strict hspu with 2 abmat 7 pistols on 15# plate

Gwyneth  Mattingly

Gwyneth Mattingly 3 weeks ago / Reply

Oceanic: 14:00
Notes: 4 rounds of 200 m row, 3 walls walks + 4 push ups, 7 pistols to a bench curtsy style, + 140 meters into round 5... great practice workout

Paula  Lambert

Paula Lambert 3 weeks ago / Reply

Oceanic: 14:00
Notes: 200 meter row, 14 KHSPU each round (7,7 on last round failed last rep and had to go up for one more. Pistols with other leg behind lunging leg 4 rounds and 130 meters

Jessica Davis

Jessica Davis 3 weeks ago / Reply

Oceanic: 14:05
Notes: 4 rounds 200m row 3 wall walks 14 pistols holding onto rig (extra 5 sec past cap to achieve last 2 pistols) Amazed how far my wall walks have come!

Jessica Davis

Jessica Davis 3 weeks ago / Reply

Oceanic: 14:05
Notes: 4 rounds 200m row 3 wall walks 14 pistols holding onto rig (extra 5 sec past cap to achieve last 2 pistols)

Carl Netzler

Carl Netzler 3 weeks ago / Reply

Oceanic: 14:00
Notes: Rest day. 4 full rounds, no rush. 250m row, 7 strict HSPU w/35# crumb plate + thick abmat, 7 weighted push-ups w/25# plate, 14 pistols.

Lisa Dorr

Lisa Dorr 3 weeks ago / Reply

Oceanic: 14:00
Notes: HSPU w/ abmat pistols to a low box with 2 plates 3 rnds plus 200 m row 14hspu 9 pistols

Rachael Emerson

Rachael Emerson 3 weeks ago / Reply

Oceanic: 14:00
Notes: 4 rounds, 14 Pike push ups instead of wall walks, pistols got better throughout - started first round with box, last round without

Eric Michaud

Eric Michaud 3 weeks ago / Reply

Oceanic: 14:00
Notes: On round 3 with 7 pistols to go. 250m row, 5 wall walks, pistols = foot behind ankle, on left foot used rig for balance

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