Warm-Up
8 Minutes of Movement
200m Run
12 Dumbbell Strict Press
12 Ring Rows
12 Step Ups
Strength
Superset A and B then rest 3 minutes.
A.
1 Max Set of one of the following movements:
- Strict Pull-Ups
- Kipping Pull-Ups
- Chest to Bar Pull-Ups
- Muscle-Ups (bar or ring)
B.
- Multiply your max repetitions by 60%.
- That number is X
- After your max set perform X repetitions Every Minute on the minute for 3 Rounds
Strength Tip
Once you perform your max set multiply that number by .6. For Example, 10 Kipping Pull-Ups were performed for the max set. 10 x o.6 = 6. Perform 6 repetitions every minute on the minute for 3 Rounds.
Workout
Variation A:
For Time:
400m Run
21 Deadlifts, 225#/95#
21 Handstand Push-Ups
21 Box Jumps, 24”20”
400m Run
15 Deadlifts, 225#/95#
15 Handstand Push-Ups
15 Box Jumps, 24”20”
400m Run
9 Deadlifts, 225#/95#
9 Handstand Push-Ups
9 Box Jumps, 24”20”
Variation B:
For Time:
400m Run
21 Broad Jumps
21 Handstand Push-Ups
21 V Ups
400m Run
15 Broad Jumps
15 Handstand Push-Ups
15 V Ups
400m Run
9 Broad Jumps
9 Handstand Push-Ups
9 V Ups
Workout Tip
For Variation A, make sure Deadlift and Handstand Push-Ups are completed in 3 sets or less each round. Scale load as needed.