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 0.6. For example, 10 Kipping Pull-Ups were performed for the max set. 10x.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.