Tuesday, August 25

rx

2 rounds for total reps:
On a 3:00 clock:
400-m run
Max chest-to-bar pull-ups
1:00 rest
On a 3:00 clock:
400-m run
Max handstand push-ups
1:00 rest
On a 3:00 clock:
400-m run
Max DB goblet squats (35/50 lb)
1:00 rest

intermediate

2 rounds for total reps:
On a 3:00 clock:
400-m run
Max chin-over-bar pull-ups
1:00 rest
On a 3:00 clock:
400-m run
Max pike push-ups
1:00 rest
On a 3:00 clock:
400-m run
Max DB goblet squats (20/35 lb)
1:00 rest

beginner

2 rounds for total reps:
On a 3:00 clock:
200-m run
20 ring rows
1:00 rest
On a 3:00 clock:
200-m run
20 push-ups from the knees
1:00 rest
On a 3:00 clock:
200-m run
20 DB goblet squats (10/15 lb)
1:00 rest

Intended Stimulus

• Interval-style workout.

• Heavy focus on higher skill gymnastics in a faster-paced effort.

• 1:00+ for max reps.

• Run efforts in 2:00 or faster.

• Perform all the way through twice.

Videos

• Chest-to-Bar Pull-Ups: Common Faults

• Handstand Push-Ups: Scaling

Skill Work

Rest, stretch, recover.