Workout: 27 March 2025
Gym Workout
Warm up: 3 rounds
- 8 HSPUs (alternative: Pike-box hspu)
- 16 Air Squats
Workout:
- 4 sets of 4-6 Strict Press starting around 70% of max and working up if able, superset with 4 sets of 8 Narrow-stance Back Squats at moderate weight (~65% of max) (you should feel this in your quads)
- Metabolic conditioning:
Buy in:
20 Pistol squats (alternating) (alternative: any of the pistol squat variations based on skill)
Then:
3 Rounds as fast as possible:
– 12 Overhead squats at ~65% of max snatch
– 10 Pull-ups (alternative: jumping pull-ups)
– 8 Bulgarian split squats on each leg (use moderate weight DBs)
– 6 HSPUs (alternative: Pike-box hspu)
– 4 Squat Snatches with overhead squat weight above
– 200 m row / run / 20 cals bike
At Home Workout
- Work on handstands or handstand push-ups for ~10-14 mins (should accomplish at least 3-7 trials)
- Buy in:
– 20 Pistol squats (alternating) (alternative: any of the pistol squat variations based on skill)
Then:
5 Rounds as fast as possible of:
– 50 Double-unders (or 100 single jump rope rotations)
– 20 burpees
– 10 HSPUs (alternative: Pike-box hspu, use a bench or table if no box)