“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
Every 4 mins for 20 mins do:
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
21/15 Row Calories
12 Kipping Handstand Push-ups
9 Deadlifts, 225/155 lbs
WORKOUT BRIEF
DESCRIPTION
Today’s conditioning piece works “repeats” of weightlifting, gymnastics, and cardio movements
With rest built in, we’re looking to move with a purpose through each round
Rounds begin every 4 minutes [0-4-8-12-16]
After completing the 4 stations, rest with whatever time remains until the next window begins
These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest
Adjust movements and reps as needed to hit this recommendation
Your score is the slowest of the 5 rounds
DOUBLE DUMBBELL FRONT RACK WALKING LUNGE
Choose a moderate load that allows you to complete the 50 feet unbroken
As long as the weight is in contact with the shoulders, you can hold it however you please
The back knee should touch the ground in the bottom of each rep
The lower body should reach full extension between each step
Alternate legs on every step
KIPPING HANDSTAND PUSH-UPS
Kipping handstand push-ups are not a movement we program too often in classes
For athletes who have no goals of competing, we recommend completing 15 hand release push-ups instead
If you have 21+ handstand push-ups unbroken when fresh, complete this piece as written
If you’re not there yet, drop the reps or choose a variation from “modifications”
Within the workout, this movement should be cleared in 1-2 sets
DEADLIFTS
This should be a moderate weight that you could complete for 21+ unbroken reps when fresh
Within the workout, these 9 reps should ideally be completed unbroken
STRATEGY
GENERAL
With the score being the slowest of the 5 rounds, look to move at a strong and sustainable speed from the beginning
In a perfect world, your fastest and slowest rounds are within about 10 seconds of each other
Unbroken deadlifts and lunges are ideal throughout the workout
The first and last movements will be easier to gauge than the middle two movements, as there is rest before the lunge and after the deadlifts
HANDSTAND PUSH-UPS
If you see yourself breaking up the handstand push-ups at some point, a quick break early on may be best (6-6 or 7-5)
ROW
Look to keep the stroke rate lower and the power higher on the machine, as this allows for a good recovery and a strong drive
Men can aim to hold 1200+ calories per hour, while women can aim to hold 1000+
MODIFICATIONS
DOUBLE DUMBBELL FRONT RACK WALKING LUNGE
Double Kettlebell Front Rack Walking Lunge
100′ Walking Lunge (No Weight)
30 Jumping Lunges (15 Each Side)
ROW
15/12 Calorie Assault Bike, Echo Bike, or Bike Erg
15/12 Calorie Ski Erg
200 Meter Weighted Run
200 Meter Air Runner
HANDSTAND PUSH-UPS
Reduce Reps
Box Handstand Push-ups
Double Dumbbell Push Press
15 Hand Release Push-ups
DEADLIFTS
Double Dumbbell Deadlifts
Single Dumbbell Deadlifts
Kettlebell Deadlifts
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