Workout: 18 January 2024
Gym Workout
Warm up / Strength for accessories
- Heavy single arm DB rows & super set bent over light weight reverse flys, 3 sets of 10-12 for each
- 1 set of moderate weight (~65% of max) strict shoulder press to failure
- Moderate weight DB skull crushers & super set moderate-heavy weight hammer curls, 3 sets of 10-12 for each
Workout – 8 Rounds of Body Weight work for time: try to go unbroken and complete as quick as possible
– 3 HSPUs (alternative: Pike-box hspu, use a bench or table if no box)
– 6 Pistol squats (alternating legs, 3 each leg) (alternative: any of the pistol squat variations based on skill)
– 9 V-ups (alternative: Toes to bar or hanging knee ups)
At Home Workout
Either same workout as above, or alternative:
5 Rounds For Time (try to keep round times consistent until last round, go all out on the last one)
– 15 Pull-Ups (alternative: Jumping pull-ups)
– 20 V-ups (alternative: Toes to bar or hanging knee ups)
– 30 second Handstand hold (can use a wall for support)
– 50 Double-unders (or alternative: 100 singles)
– 600 Meter run