Workout: 08 October 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. Build to a near max front squat
2. Then perform Front squat, 2 sets of 3 reps at 80% of the max you obtained in (1), superset with Handstand push-ups to failure (2 sets) (alternatives: Handstand push-up variations, Pike-box hspu; or deficit hspu; perform 2 sets to failure of whatever variation challenges you)
3. 1 set of 12 light weight Hang barbell squat cleans
4. 1 set of 12 heavy Clean-grip deadlifts (weight should be around 85% of your max clean)
5. Build to a heavy Squat clean
6. Metabolic: (for barbell work use 80% of your max from (5))
   2 rounds as fast as possible
   – 800 m run / row
   – 10 Clean-grip deadlifts
   – 8 Pistol squats (4 each leg) (alternative: pistol squat variations based on skill)
   – 6 Squat cleans
   – 4 Front squats (after your 6th clean go right into the front squats)
   
   Note: Try to keep round times consistent.

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 (note: this will be impossible)