Workout of the Day

Fitness

A. Three sets, not for time, of:
15-60 second Hollow Body Hold
15-60 second Bar Hang
15-60 second Wall Facing Handstand
*Bar hang can be passive. 

B. Three sets, not for time, of:
15-60 second Weighted Plank
15-60 second Front-Back Swings
15-60 second Wall Facing Handstand or Handstand Walking

C. For 15 minutes, in teams of 2-3:
Minutes 0-5: 200m Row @ 18 SR or less
Minutes 5-10: 200m Row @ 22 SR or less
Minutes 10-15: 200m Row @ 26 or less
*10 Burpee Penalty if miss stroke rate.

 

Competition

A. Three sets, not for time, of:
10-15 unbroken Toes-to-Bar
40 unbroken Double-Unders
2-8 Muscle-Ups

B. Three sets of:
3 Jerk Balance
Rest as needed

C. Six sets of:
Push Press + Power Jerk + Split Jerk
Rest 2-3 minutes
*Use jerk blocks if you have them. 

D. Every 8 minutes, for 24 minutes (3 sets):
1000m Row 
2 Legless Rope Climbs
15 Meter Handstand Walk

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