1 minute row (30 sec easy/20 sec moderate/ 10 sec hard)
7 Single Arm Suitecase Deadlift (each side)
7 Cossack Squats (each side)
7 Single Arm Press (each side)
20 Second second Handstand hold
10-15 du’s/30 single unders
10 strict handstand push ups
15 deadlifts 225/155
20/15 cal row OR 200m run
75 double unders
All the skill and rep count in this workout will keep the heart rate up and allow you to push your threshold. Try and establish a pace and keep consistent round times.
Strict handstand push up: Attempt fast, quick sets to avoid burn out if strict is possible but not efficient. Goal should be 1-2 sets most rounds with quick turn around off the rest.
Deadlift: This should be under 50% 1RM and a weight we can move in 1-2 sets most, if not all, of the workout.
For the row we want a moderate pace (70-80%). Recover breathing during first portion of row and then pick up pace as you recover.. Remember to wind down the last few calories to allow for a small breath before moving to the next station.
Double unders should be unbroken if you are comfortable with high reps. If not look to hit 2-3 sets and knock out a large chunk first (40-50 reps) then finish off what’s left after a small break.
The Scaling aim is for athletes to move comfortably through the workout without hesitation. Below is today’s scaling option.
6 Strict Handstand Push Ups OR 9 kipping handstand push ups OR 10 seated z press OR 20-30 handstand hold from piking of wall or box
12 Deadlifts 185/125
18/13 Calorie Row
54 Double Unders OR double the reps and do single unders
20 weighted abmat sit ups
40 flutter kicks (each side)
60 second plank hold
-rest as needed between rounds OR not!