19.3… Are your shoulders tired yet?
This week’s workout is going to be fun! There is strategy and strength all wrapped up into 10 mins or less. Here are some tips for the workout.


19.3 is a fairly steady flow workout depending on your pace. The faster you move the higher the HR goes. Pushing the metabolic threshold, in the beginning, will be good as it will give way to slower muscle fatigue work in the back end. There will absolutely be muscle fatigue in the shoulders and that needs to be known from the beginning. Athletes should work quickly in the front end but be smart when it comes to the step-up pace. Managing pace and fatigue is the key factor.

In today’s workout, the Warm-up can start with some SMR of the hips and shoulder complex. After this, get the core temp up with about 3-4 mins of increased HR.

After the warm-up portion, take time to open up the forearms, provide a rotator cuff warm-up as well as a hip activation series. I would also take time to drill core activation and midline stability as this entire workout is a midline test.

Afterward, start prepping for the actual workout work. Have athletes try the lunges, strategize how they will do step-ups and attempt their approach and setup for the Strict HSPU


  • Pacing is the key here. In my opinion, athletes at KSCF should push their pace on the lunges and step-ups. The first Tiebreak time is after the last step-up which would be a good goal strive for.
  • Pacing quick in the beginning will give more time to chip away at HSPU
  • With lunges, plan your DB transition switches every 25 ft. You will have to turn around and switching arms will salvage shoulder fatigue.
  • Practice where you will hold the DB for step-ups. It can be held in anywhere as long as it is never rested on your leg. Resting on the shoulder, held behind your head, or between your legs. Practice how to be the most efficient prior to the workout.
  • On the HSPU, unless you can do sets of 10 strict, break your sets up immediately. Doing single rep sets is not a bad idea. This goes for both Rx and scaled divisions as this will cause muscle fatigue FAST!!
  • Spread your hands as wide as possible with fingers turned out. Only your palms need to be within the 36 inches but the fingers can be outside. You want to make the distance from the floor to wall as short as possible. To do this, hands need to be as wide as the standards allow.
  • If you get to the HSWalk, don’t forget about the roots that got you to your first HSWalk. Midline stability and keep your sets short. Every 5 feet is a rep and you want to get as many as possible.


For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box

Men use 50-lb. dumbbell and 24-in. box, perform front rack lunges, 5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

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