2014-06-26

THURSDAY WORKOUT

Here comes the long one!

You will get around 8-10 minutes to work on the 3 skills in this workout (Rope climbs, Doubles and Handstand Push Ups to see if you can reach any new milestones and to figure out how to set up your workout...

WORKOUT:
Run through the following movements in order for 6 total rounds (24 minutes):

45 seconds of Double Unders (MAX REPS)
REST 15 SECONDS 
30 seconds of STRICT Handstand Push Ups OR Nose 2 Wall HS Holds (MAX REPS/TIME)
REST 30 SECONDS 
45 seconds of Biking OR Rowing (MAX CALORIES)(YOU MUST BIKE AT LEAST 3X)
REST 15 SECONDS 
30 seconds of Rope Climbs OR Rope Holds w/No Legs (MAX REPS/TIME)
REST 30 SECONDS

Go for MAX REPS on all these exercises since you have some rest built into each round...

Also...

No Single Unders, as usual.... Use the 45 second periods to get as much Doubles practice in as you can...
No Kipping on HSPUs, use AbMats or scale to a box, if needed or do holds FACING the wall...
You have to Bike at least 3 out of the 7 rounds...
Finally, if you can, do ARMS ONLY on the rope climbs and if you can't get all the way up efficiently using your legs, then you can scale to a 3/4 or 1/2 climb OR do rope holds with your arms, however you may not use your legs at all for the holds...

Push hard and see how well you do!

We will have 4-5 athletes at MAX per exercise and rotate in the order listed above...

POST YOUR TOTAL REPS COMPLETED AT EACH SPOT FOR THE WHOLE WORKOUT TO COMMENTS 

4 comments:

Emilie Goldsberry said...

287 DU, 32 HSPU 25# plate and 2 ab mats, 58 calories row/bike, 8 rope climbs -- fun one!

Jason Monroe said...

197 DU
36 HSPU
58 B/R
8 LRC

Anonymous said...

132 DU
38 HSPU
83 B/R
7 LRC
Dave

Darren said...

311 du's
16 hspu
73 cal
6 ropes