Run, run, run…

 

SKILLS:

Handstand Push Ups and Bar Muscle Ups progressions for 10-15 minutes as you work up for the other movements in the workout to come…

 

WORKOUT:

400m Run

21 STRICT Chest 2 Bar Pull Ups

400m Run

18 Cleans from the Floor (105/155#)(75-80% 1RM Snatch)

400m Run

15 STRICT Handstand Push Ups

400m Run

12 Snatches from the Floor (105/155#)(75-80% 1RM Snatch)

400m Run

9 Bar Muscle Ups

(24 minute cutoff)

 

Down scale reps, but change weights/movements as needed…

 

There are a million different ways to do this one, but try to keep things challenging and make sure the movements become more difficult as the rep numbers decrease…

 

Some examples:

21 Strict chin above, 15 Box hspus, 9 Ring Dips

21 Weighted CTB Pull Ups, 15 Deficit strict HSPUs, 9 Bar Muscle Ups

21 Hard ring Rows, 15 deep push ups, 9 hard lower body assisted pull ups

 

You can also try some “1 1/2’s” on strict HSPUs… This is a kick up, then you try to lower down as far as you can, but still be able to press back up to lockout THEN lower down slowly to full depth before resetting…

 

One 400m Run plus a skill movement equals 1 full round so this workout is a 5 round workout for scoring purposes…

 

POST YOUR TOTAL TIME FOR THE WORKOUT TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

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