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.