Warm-Up

2 Rounds:

400m Run

20 Sit-Ups

400m Row

40 seconds Plank

Workout

Choose variation A for a workout with weights or B for bodyweight workout.

Variation A:

800m Run For Time

Then,

4 Rounds of:

400m Run at 800m time pace.

– Rest 3 Minutes

800m Row

– Rest 3 minutes

5 Rounds of :

400m Row at 800m Row pace

Variation B:

1 Minute Max Handstand Push-Ups

– Rest 3 minutes

EMOMx10:

50% of max repetitions of Handstand Push-Ups every minute on the minute for 10 rounds. 

– Rest 3 Minutes

3 Rounds:

Max Plank Hold

– Rest 3 minutes

Workout Tip

In Variation A and B every section depends on the max effort sets.

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