Build-the-Base

Speal 4
For time:
Run, 1.5 mi
120 Double Unders
100 Air Squats
80 Chest-to-bar Pull-ups
60 Straight Leg Sit-ups
40 Clean & Jerks, 115/75 lbs
20 Strict Deficit Handstand Push-ups, 4.5/3 in

Goal: sub 40 mins

This is one of our benchmark workouts and it’s been a while! You can tackle this with one of two approaches but either way it’s going to be a long one.

1: Go for it and push the pace. Be smart and use the movement you are strong at to make up some time. Pace the others, but see what you’ve got today and set a new benchmark time or try to beat the previous one.

2: Treat this like many of the build-the-base workouts we have done where you start steady and works to keep that the entire time. Thinking of roughly a 70% effort throughout.

Either approach is fine today and will accomplish the goal we are looking for. Be smart with the volume on this workout. The C2B are high volume and if you are not used to these please either cut the reps down or swap them out for a chin over bar pull-up. We want you challenging yourself with some higher volume but also making sure that you are staying within the volume that you can tolerate.

Post Work
1x:
1-2min per side Banded Lat Stretch
1min per side Bent Knee Calf Stretch