Scaling:
This pairing of dynamic and static movements should be completed quickly, with a fast running pace and nearly unbroken holds. Advanced athletes may choose to scale up and hold the handstands in free space.
Intermediate Option:
Can be completed as Rx’d
Beginner Option:
3 rounds for time of:
400-m run
1-minute plank hold
Complete as many reps as possible in 21 minutes of:
Run 400/200/100 meters
Max-rep strict pull-ups
Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.
Post number of strict pull-ups completed each round to comments.
Scaling:
Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.
Intermediate Option:
Can be completed as Rx’d
Beginner Option:
Complete as many reps as possible in 14 minutes of:
Scaling:
Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
♀ 45 lb. ♂ 65 lb.
Post time to comments.
Scaling:
Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.
Intermediate Option:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
♀ 35 lb. ♂ 45 lb.
Beginner Option:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats