Warm-Up
A) 2 Rounds:
200m Run
10 Press, with an empty bar
200m Row
B) 3 Rounds:
20 sec Handstand Hold
20 sec Rest
20 sec Plank Hold
20 sec Rest
Strength
1 Push Press + 2 Split Jerk
1 rep every 2 minutes x 7 rounds @ RPE 7
Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Strength Tip
Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.
Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.
Workout
500m Row
6 Rounds:
1 Rope Climb
5 Handstand Push-Ups
500m Row
4 Rounds:
1 Rope Climb
5 Handstand Push-Ups
500m Row
2 Rounds:
1 Rope Climb
5 Handstand Push-Ups
RX+: Strict Handstand Push Ups
RX: As is
AX: Strict Dumbbell Press
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
Handstand Push-Up: you should be able to complete each set of 5 repetitions in 2 sets or less, scale as needed.
Rope Climb: you may scale the rope climb every round for 3 strict pull-ups or 4 chest-to-bar pull-ups