FITNESS
Warm-Up.
Followed by…
For 60 seconds, perform one set of:
Mini Handstand or Mini Release Handstand x 10 reps
Followed by…
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds
Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps
Followed by…
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Catch Position Hold x 10 seconds
*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 – Squatted Muscle-Up Transition x 3-5 reps
*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)
**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.
Then…
Against a 30-minute running clock…
1000 Meter Row
immediately followed by as many round and reps as possible of…
10 Strict Pull-Ups
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
15 Kettlebell Swings
20 Goblet Squats
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Complete as many rounds and reps possible in 6 minutes of:
400 Meter Run
50 Double-Unders
15 Down Ups
15 Dumbbell Cleans
10 Down Ups
10 Dumbbell Cleans
5 Down Ups
5 Dumbbell Cleans
Rest until the running clock reaches 8:00, and then…
Complete as many rounds and reps possible in 7 minutes of:
400 Meter Run
50 Double-Unders
15 Down Ups
15 Dumbbell Cleans
10 Down Ups
10 Dumbbell Cleans
5 Down Ups
5 Dumbbell Cleans
Rest until the running clock reaches 17:00, and then…
Complete as many rounds and reps possible in 8 minutes of:
400 Meter Run
50 Double-Unders
15 Down Ups
15 Dumbbell Cleans
10 Down Ups
10 Dumbbell Cleans
5 Down Ups
5 Dumbbell Cleans