Workout: 01 January 2024

Gym Workout

Warm up: 1 round:

1. 21 cals on the bike / row / run 400 m
2. 12 pull-ups or jumping pull-ups
3. 21 push-ups
4. 12 front squats with just the bar, pause at the bottom

Workout:

1. Front squats, 4 sets of 3 reps at 75% of your max, working up as able, superset with Handstand push-ups to near failure (4 sets total) – alternatively: Handstand push-up variations, Pike-box hspu
2. Front squats 3 sets of 2 at 85% or higher
3. 3 sets of 5 Clean-grip deadlifts at 125% of your max clean
4. Metabolic: (for barbell work use 60% of your clean max)
   3 rounds as fast as possible
   – 250 m row / 20 cals on the bike
   – 10 Pistol squats (5 each leg) (alternative: pistol squat variations based on skill)
   – 12 Front squats (Try to complete this set unbroken!)

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