"Ships Passing In The Night"
10 Handstand Push-ups / 2 Pull-ups
9 Handstand Push-ups / 4 Pull-ups
8 Handstand Push-ups / 6 Pull-ups
7 Handstand Push-ups / 8 Pull-ups
6 Handstand Push-ups / 10 Pull-ups
5 Handstand Push-ups / 12 Pull-ups
4 Handstand Push-ups / 14 Pull-ups
3 Handstand Push-ups / 16 Pull-ups
2 Handstand Push-ups / 18 Pull-ups
1 Handstand Push-up / 20 Pull-ups
*1 minute cap for each movement in each round, 20 minute total cap
"Ships Passing In The Night" is a great example of the type of workout that can provide a very demanding training stimulus.
By incorporating progressions and scaling, we are able to hold athletes to movement quality standards while preserving the intended training stimulus for the workout.
If we were to allow an athlete to perform this workout using movements, volume, and/or intensities that are not appropriate, then we have failed to uphold our professional duties.
Progressions and Categories for "Ships Passing In The Night":
Seated Dumbbell Press and
Piked Ring Rows or Ring Rows
Piked Push-ups from Box or Down Dog Push-ups and
Pull-ups or Piked Ring Rows
Handstand Push-ups and
*perform the strict version of each movement in each round for the first
50% of the reps of that round:
*Example: Round 2: 5 Strict Handstand Push-ups, then 4 Kipping Handstand Push-ups
*1 minute cap for each movement, for each workout level in each round, 20 minute total cap