Workout Description
For Max Reps to the tune of the song "Flower" perform the following movements for every mention of:
- "Bring Sally Up:" Hold top of the Push-Up
- "Bring Sally Down:" Hold the bottom of the Push-Up (keep chest an inch off the ground)
Why This Workout Is Easy
A push-up endurance test following the cues of the song 'Flower' by Moby. Score is max successful reps (down/up cycles).
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Extreme test of pushing stamina, specifically for the chest, shoulders, and triceps, due to prolonged time under tension in both the top and bottom of the push-up position.
- Strength (4/10): Requires good relative bodyweight strength to maintain push-up positions for extended periods as dictated by the song cues.
- Endurance (2/10): Low cardiovascular demand; primarily a test of localized muscular endurance and isometric strength.
- Flexibility (1/10): Minimal flexibility required beyond basic push-up range of motion.
- Power (1/10): Not a power-focused WOD; emphasizes slow, controlled holds and movements.
- Speed (1/10): Movement speed is dictated by the song, not by the athlete's ability to cycle reps quickly.
Modality Profile
A pure weightlifting workout, a heavy barbell complex.
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