Workout: 21 April 2025

Gym Workout

Warm up: 1 round:

  1. 21 cals on the bike
  2. 12 pull ups, jumping pull ups, or muscle ups
  3. 21 push ups
  4. 12 front squats with just the bar, pause at the bottom

Workout:

  1. Skill work: the Handstand push-up (alternatives: Handstand push-up variations, Pike-box hspu; or deficit hspu)
    perform 2 sets to failure of whatever variation challenges you, rest adequately between each set
  2. Build to a 1-rep max front squat
  3. 2 sets of 12 moderate weight Barbell hip thrusters(~60% of max deadlift) at the top: really squeeze that glute, superset with 20 DB walking lunges (10 each leg)
  4. Metabolic:

    Buy in (must complete first)
    As quick as possible:
    – 20 alternating Pistol squats (10 each leg) (alternative: any of the pistol squat variations based on skill)

    Then:
    3 rounds as fast as possible
    – 800 m run at PR (fastest possible) mile pace
    – 8 Pistol squats (4 each leg) (alternative: pistol squat variations based on skill)
    – 10 Box facing burpee box jump overs (recovery pace)
    – 12 American Kettle Bell Swings (moderate weight: 35-54 lbs)
    – 15 Wall-ball shots (alternative: can use an odd object throwing up into the air and catching, or perform an Odd-object Thrusters)

    Note: Try to keep round times consistent, treat this as a running interval workout. Use the other exercises as an active recovery: steady, consistent, below threshold.

At Home Workout

3 Rounds for time

  1. 20 unbroken Wallball shots (no dropping the ball, take your time if you have to, but ball cannot leave your control until 20 are complete)
    Recommended weight: 14 – 20 lbs (alternative: if you do not own a medicine ball or wallball, recommend Thrusters with light weight DBs / a Kettlebell / or an Odd-object)
  2. Clapping push ups to failure (alternative: if clapping is too hard try to just press your hands off the ground for a split second)
  3. Regular push ups to failure
  4. Push ups on your knees to failure
  5. 20 V-ups (alternative: sit-ups or hanging knee-ups)
  6. Rest 2 minutes

Try to reach the same number of push up reps each round