* This ISNT meant to be a failure workout, but instead getting three challenging but repeatable sets

Every 1:30 for 6 rds:

ODD – 4/5 Unbroken STRICT Pull Ups (Add slight weight if able)

EVEN – 4/5 Unbroken STRICT HSPUS (Move hands close at Rxd depth or go slightly deeper each set)



.8/1.0 Mile Bike
Accumulate 2:00 of Hanging L-Sit Holding
800/1000m Row
50 Knees 2 Elbow
.8/1.0 Mile Bike
Accumulate 2:00 of Hollow Holding
800/1000m Row

(26:00 cap)


The goals for this one are identical biking and rowing completion times to start and end the workout so track all four cardio sections and compare!

Justin VanBeek

Written by: Justin VanBeek

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