Workout: 25 June 2026

Gym Workout

Warm up: 3 rounds

1. 5 HSPUs (alternative: Pike-box hspu)
2. 15 Air Squats

Workout:

1. 4 sets of HSPUs going to failure (alternative: Pike-box hspu), superset with 4 sets of 8 Front squats at moderate weight (~75% of max)
2. Work up to a heavy Split Jerk (this can be taken from the rack, you do not have to clean the weight)
3. Accumulate 100  Toes-to-bar (alternative: V-ups), everytime you break however you must perform 5 Bench press at 75% of max, and 15 pausing Supermans
4. 4 x 400 m run, at goal mile pace, between each set, light jog for 200 m

At Home Workout

1. 3 Rounds:
   – 5 HSPUs (alternative: Pike-box hspu)
   – 15 Air Squats
2. 30 Pistol squats (alternating) (alternative: any of the pistol squat variations based on skill)
3. 4 x 400 m run, at goal mile pace, between each set, light jog for 200 m
4. 2 mile recovery run or ruck