Time for some fun... But it's always fun, right?? ;)
GYMNASTICS STRENGTH:
You will get 12 minutes ONLY to find the deepest STRICT Handstand Push Up you can do for 3 reps WITHOUT falling off the wall...
Use a box to scale, as needed, but challenge yourself and try to get quite a few attempts in...
4-6 sets or more on this one...
WORKOUT: 16 minutes total
"Supersized Tabata"
(You will work for :40 followed by a :20 rest for 4 rounds at each exercise for MAX REPS)
#1 Blacktop Shuttle Runs
(Going down & back counts as TWO, but you must complete the FULL distance to count it)
#2 Kipping Pull Ups
(No chest 2 bar required)(Do strict if you can't do AT LEAST 3 strict pull ups)
#3 Ground 2 Overhead (65#/95#)
(This means you can snatch OR clean & jerk this weight, but it must return to the floor each rep)
#4 Box Jumps (20"/24")(NO STEP UPS)
(THE CATCH... No Rebounding... You must STEP DOWN every rep)
POST YOUR BEST 3RM HANDSTAND PUSH UP DISTANCE AND TOTAL REPS FOR EACH SPOT TO COMMENTS
12 comments:
1 ab mat x 3 strict
25 shuttle runs
66 kpu's
22 snatches (95#)
58 box jumps (24")
2 ab mat + 25lb plate - struggled with that today!
24 runs
37 KPUs
34 g2oh
49 box jumps
81 total :)
1abmat
20 r
41 pu
17 g2o
64 jumps
Dave
GTOH- 44/43 Can't remember which
BOX- 63
Run- I messed that all up. Say 18 idk
PU- 39
Jen
45# plates hspu
24 run
35 pull-ups
32 snatch
56 box jumps
24" box with no mat
24 G2O
77 Box
24 Run
19 Pull ups (strict/no band)
144 total reps
1 abmat+15 lb plate x3 HSPU
25 Run
41 Pull ups
31 G2O
50 Box Jumps
Thirty ab mats (45# + 15# bumper + 2 ab mats).
Box jumps: 46
Run: 20
Pull-up: 35
Snatch:23
Shutte Run: 21
Pullups: 20
Chest to overhead: 35
BOx Jumps: 45
14.5" deficit
29 runs
60 KPUs
25 G2OH
45 BJs
Best HSPU 15# plate and 1 ab mat x2
Runs- 20
Kipping PU- 26
C&J- 20 something :)
Box jumps- 30 something :)
I can't remember that far back now!
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