Last week you had strict handstands in a workout for time. Today, you have a chance to focus on building strength in the movement. Don’t get caught up in the 6-8 reps. That number is meant for someone that can complete them unbroken. I’d rather see 1-2 really good, full range-of-motion reps than 6 sloppy reps. Ditto for the pull-ups. If you are proficient at either movement, you can scale up by adding a deficit or adding weight to the pull-ups.

Every Minute on the Minute x 10min

1- Strict Handstand Push-ups x 6-8 reps

2- Strict Pull-ups x 6-8 reps


Intervals! These are meant to be max efforts. Keep the intensity high, go as fast as you can, then try to get that heart rate down and quickly recover.

For Times:

0:00-10:00 1200m Run

10:00-16:00 600m Run

@16:00 300m Run


3 sets for Quality
10 Dumbbell Front Raises
10 Dumbbell Lateral Flys
10 Dumbbell Bent Over Reverse Flys with Thumb Down
Rest 60sec

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