AT HOME WARM UP:
General full body work for 2-3:00

Double Arm Lat Stretch + All 4s Rounding
X 5 reps
Leg Cradle + Lateral Lunge x 5ea
Floor Chest Stretch & Wrist Stretch
Sumo Stance hand walk + hand Walk x 3-5
Bkward Hurdle + Elbow 2 Instep & Rot
X 2-3ea
Wall Walk + Lateral Walk or Regular Hand Walk + Lateral Walk in Pike position x 2

AT HYDRO:
Sumo Stance Deadlift (Hands both fully on the innermost knurling on the bar then adjust stance right outside of that)
10-10-10 @ 55-65%
* Pick a weight in the range above and do all 3 sets of 10 at that weight on a 2:30-3:00 clock

Do 40 & 50-55% as warm ups for sets of 5 reps

Workout…

Interval bodyweight “sprints”

10/15 Strict HSPU
20/25 Kipping Pull Ups
REST THE AMOUNT OF TIME IT TAKES TO COMPLETE THE ROUND EACH TIME
(15:00 to complete as many NEAR IDENTICAL sprint rounds as you can)

With identical round times in mind scale reps and movements down as needed and break up the reps into sets that allow you to keep your speeds up on the later rounds…
(Ex. Even if you are good at HSPU you still might do quick sets of 5s for 15 reps or break your pull ups into quick halves or thirds, etc)

AT HOME: Equipment
Sumo stance DB or KB deadlifts slowing the tempo down in order to make the sets of 10 consistently challenging for 3 total sets…

For the workout…

Chose any of the below scales for HSPU and adjust reps up for the HSPU and/or down for the pull ups depending on the subs you pick for home…

HSPU options…
1. Push Ups
2. Bear Crawl HSPU
3. Table HSPU
4. Regular HSPU w/pillows under head or regular depth

Pull Ups…
1. Table, door or DB Rows
2. Door pull ups
3. Floor slide pull ups
(Try doing floor pull ups for the distance of a hallway as a round possibly)
4. Med Ball Slams with more arm emphasis

AT HOME: No equipment

Any of the above scales with whatever resistance you can use for a wider stance Deadlift

Be creative! 🙂

Justin VanBeek

Written by: Justin VanBeek

Leave A Reply:

No comments yet.