Nicole Carroll’s Tips for Open Workout 16.4

16.4. It’s a 13-minute AMRAP with 55 deadlift, wall ball, row for calories, and handstand push-ups. This one’s got a little something for everyone. The big takeaway here is really to get to your handstand push-ups as quickly as possible. Granted, that’s a little easier said than done. The deadlift load is hefty. The sets are large. For most of us, we’re going to have to break it up. Exactly how you break it up depends on your capacity, but the idea is, don’t get yourself into such a big deficit that you have to take long rests mid-set. Unfortunately, we can’t break up the row, so we just have to kind of buckle in and gut it out. Now, we’re rowing for calories. At this point in the game, just choose a damper that has a comfortable resistance for you, and settle into rhythmic, powerful and efficient pulls. You’ll be gassed when you get to the handstand push-ups, but you’ll still have lots of life left in your shoulders, so kick up on that wall and get a few reps even if you don’t feel like it. Now, that said, the set is large, so use your big kip right from the start and don’t go to failure. Unlike 16.3, we won’t be managing a single point of fatigue on this one. Instead, we’re given complementary movements, and this allows us to go from movement to movement relatively quickly. It’s just a grind, and all that’s going to be in your way is a little bit of metabolic discomfort, but that’s okay. You’re tough. You can handle this one. Go get ’em, and good luck.

5 Replies to “Nicole Carroll’s Tips for Open Workout 16.4”

  1. First time I've seen a video like this for any WOD, but it's a nice overview of what you're about to get yourself into.

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