EMOM 16, alternating:
a) 4-8 Strict Pullups, challenging variation
b) :30-:40s Plank Hold
The idea is to work at moderately challenging variations on both exercises. Everything should be submaximal and technical, with an emphasis on control over more reps or more speed.
Pullup: Choose from one of the following, listed from highest to lowest proficiency.
-Pronated Tuck Pullup
-Pronated Strict Pullup
4 Rounds For Time:
25 Sit-Ups (feet anchored)
40 Overhead Walking Lunges w/plate, 45/25
Sit-Up: Athletes should be able to complete each round in no more than 1:15. Scale repetitions accordingly. Advanced athletes may use the GHD at 1/2, 3/4, or full ROM, at coach’s discretion.
Rope Climb: Athlete should be able to complete each round in no more than 1:15. Scale repetitions accordingly. Scale movement to partial rope climbs, 6-10 reps/side of long, medium, or short rope pulls, or 3-5 lying-to-standing rope climbs.
Run: For athletes who are likely to run slower than a 2:30/400m pace, scale distance to 300m.
1) Handstand Pushup Development
2 Rounds For Total Time:
10/7 Strict Handstand Pushups
15/10 Kipping Handstand Pushups
Athlete should need a few sets to complete each round of work. If they can go unbroken, add a suitable deficit. Scale movement (whether kipping or strict) to Handstand Pushup Negative, Box L Headstand Pushup, Box L Headstand Pushup Negative, or Bench Dip