Warm-Up
7 Minutes of Movement
10 Dumbbell Strict Press
10 Ring Rows
10 Step-Ups
200m Run
Strength
Superset A and B, then rest 3 minutes.
A.
Strict Press
3@ RPE6
3@ RPE 7
3 @RPE 8 x 3
B.
Strict or Weighted Pull-Ups
3 @ RPE 6
3 @ RPE 7
3 @ RPE 8 x 3
Strength Tip
You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 3 repetitions every time you touch the bar. You will perform 3 Strict Press followed by 3 Strict or Weighted Pull-Ups if appropriate. After both movements are complete, rest for 3 minutes. If you can not perform Pull-Ups, perform 3 negative Pull-Ups each round.
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.