“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali
For time:
100 Double Unders 50 AbMat Sit-ups 25 Handstand Push-ups
80 Double Unders 40 AbMat Sit-ups 20 Handstand Push-ups
60 Double Unders 30 AbMat Sit-ups 15 Handstand Push-ups
40 Double Unders 20 AbMat Sit-ups 10 Handstand Push-ups
20 Double Unders 10 AbMat Sit-ups 5 Handstand Push-ups
* Every 3 mins (starting at 0:00) complete: 15/12 Bike Erg Calories
WORKOUT BRIEF
DESCRIPTION
Bike/Row calories every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout
Every 3 minutes [starting at 0:00] you’ll complete 12/9 Bike / Row calories
With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “scored portion” of the workout
This should work out to roughly 1 minute of biking and 2 minutes spent on the double unders, sit-ups, and/or hand stand push-ups
After getting off the bike, you’ll pick up wherever you left off in the workout
Bike efforts take place on the [0-3-6-9-12-15-18-21-24-27…]
We’ll cap this workout at 30 minutes
If you hit the cap, put 30:00 as your score and note total completed reps
DOUBLE UNDERS
If you have 80+ unbroken double unders when fresh, look to complete this station as written
If you’re not quite there, see the “modifications” section for variations and time caps for each round
HAND STAND PUSH-UPS
Pick a number or variation that you allows you to clear the first set of handstand push-ups in around 1:45 or less
BIKE
If you’re short on bikes, stagger athletes by 2 minutes
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
Single Unders
150
120
90
60
30
Time Caps
2:00
1:40
1:20
1:00
0:40
HANDSTAND PUSH-UPS
Reduce Reps
Hand release pushups
Regular Push-ups With Hands on Box or Bench
BIKE / ROW
12/9 Calorie Echo Bike
200 Meter Run
STRATEGY
GENERAL
While this looks like a ton of work on paper, the workout is very front loaded
Progress will feel slow initially, but will speed up as the workout moves along
The majority of the work takes place in the first two rounds
Staying laser focused on 1 station at a time can help this descending rep workout feel more manageable
It can be helpful to think of each of these windows as 3-minute AMRAPs instead of a big “for time” workout
BIKE / ROW
While there is a big payoff for putting out on the bike/row, this may be the best station to just keep moving forward
This is the simplest movement in the workout other than the sit-ups
Moving at a steady pace will allow you to catch your breath and “reload” for the challenging movements that follow, while still getting off the machine in a respectable time
Getting off the bike in 1 minute means you’ll have twice as much time for the scored movements
On the bike/row, cruising around 65/60 RPMs will get you done in this time frame without smashing you for the other stations
DOUBLE UNDERS, SIT-UPS, HANDSTAND PUSH-UPS
The big thing to take into consideration here is how to approach the double unders and handstand push-ups
With a heavily front loaded workout, it’s all about getting through the first 2 rounds efficiently
Break up these movements before you feel like you’re going to hit failure
This allows you to rest less between sets and sustain your pace through the final 3 rounds
Being slightly more conservative in the first 2 rounds can afford you the opportunity to be more aggressive as the reps get smaller
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