A) 1 Round:

500m Row
15 Russian Kettlebell Swings
15 Tempo Dumbbell Press (3 seconds down each rep)
1 Minute Bike

B) 2 rounds:

3 Strict Pull-Ups
9 Sit-Ups
6 Push-Ups
9 GHD Sit-Ups



Minute 1 – Handstand Push-Up
Minute 2 – Max Calorie Bike
Minute 3 – Rest

Objective: choose a Handstand push up variation and complete a certain amount of repetitions in the minute 1 section. In the second minute complete a submaximal effort on the calories on the bike and the third minute is rest. Repeat for a total of 4 rounds.

Minute 1:
RX+: 8 Strict Deficit Handstand Push-Ups
RX: 8 Strict Handstand Push-Ups
AX: 8 Strict Dumbbell Seated Press


20 Minutes AMRAP:

300m Row
3 Unbroken Weighted Pull-Ups
15 Hand-Release Push-Ups
15 GHD Sit-Ups

AX: 15 Ring Rows. 15 Sit-Ups.

Workout Tip

Each round of pull-ups should be completed in an unbroken set. You may go as heavy as you like as long as repetitions are unbroken each round. Each round of push-ups should be completed in 2 sets or less.

Home Variation

20 Minutes AMRAP:

10 Jumping Lunges
10 Push-Ups
20 Walking Lunges
20 Sit-Ups

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