Warm-Up
1 Round:
400m Run
10 Hand Release Push-Ups
2 Walk Walks
10 Down Ups
200m Run
10 Hand Release Push-Ups
2 Walk Walks
10 Down Ups
Strength
Bench Press
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8 x 1
Objective: Build to an RPE of 8 for 5 repetitions in the Bench Press.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
Every 2 Minutes for 8 Rounds:
Station A:
10M Handstand Walk
10 Dumbbell Lunges, 50#/35#
10 Dumbbell Snatches, 50#/35#
Station B:
400m Run
Variation B:
Every 2 Minutes for 8 Rounds:
Station A:
10M Handstand Walk
20 Walking Lunges
10 Down Ups
Station B:
400m Run
Workout Tip
For both variations, the handstand walking, scale to 3-5 wall walks if needed. If handstand walking of any variation is not happening, substitute this station with 40 seconds of any skill practice (Double Unders, Kipping Pull-Ups/ Toes-to-Bar). For the Lunges, they should be completed in an unbroken set. Scale load as needed.