Warmup
5 min any monostructural activity
-Then-
2 Rounds not for time
10 Glute bridge (5 each leg)
10 Box jump 24/20
10 V-Up
10 good morning
30s Seated hamstring stretch
Workout Notes
Repetitions: Medium
Loading: Heavy
Goal Times: 2:30 – 6 min
Workout
5 rounds for time of:
1 Deadlift, 80% 1RM
2 Strict Toes To Bar + Kipping Toes To Bars
3 Dumbbell Front Rack Lunges, 22.5/15kg
4 Deficit Handstand Push-ups
Scale
5 rounds For Time Of:
1 Deadlift, 80% 1RM
2 Strict Hanging Knee Raise + Kipping Hanging Knee Raise OR 4 – V-up
3 Dumbbell Front Rack Lunges, 50/35 lbs
4 Handstand push-ups
Substitutions
Dumbbell Front Rack Lunges –
- Barbell
- Bag front rack lunges
Handstand push-ups –
- seated dumbbell
- standing strict press, pick heavy weight
- any push up variations
Accessory
4 Rounds for quality
5 Barbell bent over row (or dumbbell/bag), pick heavy weight
5 Dumbbell/bag side raise (one arm at a time), pick heavy weight
30 Single leg calf raises, (each leg)
Rest 1 min
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