Sam Stewart’s Workout of the Week

October 19, 2023 by
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Today’s workout is programmed by Built for Athletes ambassador and CrossFit Games Team and Individual veteran, Sam Stewart. The Irish competitor competed in Madison in 2021 after taking third place at the CrossFit Lowlands Throwdown and in 2023 on the CrossFit Walleye Athlete team who took sixth overall in the Affiliate Cup.

Sam Stewart

20-Minute EMOM

Minute 1:
8 Toes to Bar 
8 Chest to Bar 
3 Bar Muscle Ups

Minute 2:
6 Strict Handstand Push Ups 
6 Kipping HSPUs 
25-foot Handstand Walk

Scaling tips: This EMOM will provide both volume and skill work, but athletes need to scale or adjust the movements to receive the most benefit so they are able to keep moving without failing to complete the work in a given minute early in the workout. 

For the toes to bar, adjust to toes to target, knees to elbows or knee raises. For the chest to bar, adjust to pull ups, jumping pull ups or ring rows. For the bar muscle up, adjust to chest to bar or jumping bar muscle up. For the strict handstand push ups, adjust to kipping handstand push ups or pike handstand push up. For the handstand walk, adjust to wall walks.

Advice from Sam: “This gymnastic EMOM can be adjusted to your ability to get in some quality skill volume. Each minute should have a 50-second cap so you have enough transition time between movements and to maintain the correct stimulus of the workout.

For the first minute, scale reps and movements as necessary that allow you to go unbroken when fresh. As the rounds go on, you can have 1 or 2 breaks but the aim is to still complete the work within the minute. For the second minute, you should go straight from the strict into the kipping handstand push-ups, with minimal transition time into the handstand walk.

If you fail a minute, rest for three minutes and continue where you left off.”

To inquire about submitting an upcoming workout of the week, shoot us a note.

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