Warm-Up
A) 3 Rounds:
1 Minute Bike @ RPE6
Then,
15m Butt Kickers
15m High Knees
15m Broad Jump
15 Close Grip Push-Ups
B) 2 rounds:
3 Strict Pull-Ups
9 Sit-Ups
6 Push-Ups
9 GHD Sit-Ups
Strength
EMOMx15:
Minute 1 – Handstand Push-Up
Minute 2 – Max Calorie Bike
Minute 3 – Rest
Objective: choose a Handstand push up variation and complete a certain amount of repetitions in the minute 1 section. In the second minute complete a submaximal effort on the calories on the bike and the third minute is rest. Repeat for a total of 5 rounds.
Minute 1:
RX+: 8 Strict Deficit Handstand Push-Ups
RX: 8 Strict Handstand Push-Ups
AX: 8 Strict Dumbbell Seated Press
Workout
4 Rounds:
20 Hand Release Push-Ups
20 GHD Sit-Ups
20 Box Jumps, 24”/20”
AX: 20 Sit-Ups
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Each Round should be completed in 6 minutes or less. Scale repetitions as needed.
Home Variation
100 Push-Ups
Every time you rest,
Complete 1 round:
10 V- Ups
10 Tuck-Ups
10 Sit-Ups