March 28, 2022

Posted By: Christi

For time:
Run, 1200 m
— then —
12 rounds of:
4 Strict Handstand Push-ups
8 Chest-to-bar Pull-ups
12 Air Squats
Wear a 20/14# vest if you have the capacity
Goal: Sub 25 mins

Starting our week off with a longer, build the base, endurance workout. The 1,200-meter run should take roughly 6-minutes to complete. From there you will transition into 12 rounds of 4 strict handstand push-ups, 8 chest-to-bar pull-ups, and 12 squats. You have the option of wearing a weight vest. However, the weight vest is not a priority and you should be able to show proficiency in each movement and have the ability to handle the total amount of volume. The strict handstand push-up accumulates to be a fair amount of volume. Modify this movement to a variation that allows you to work pressing strength. This might include a z-press, a pike handstand push-up, or a handstand push-up off of a box. For the chest-to-bar pull-ups, this also accumulates to be a lot of volume. Consider breaking this into 2 to 3 sets as rounds go on. Modify this movement to a kipping pull-up, seated pull-up, or a ring row. The goal time for this workout is to finish within 25 minutes. Modify rounds and movements in order to do so however you should modify to variations that challenges you and allows you to stay moving consistently for the duration of this workout.

Post Workout 2xs:
:30sec Childs Pose
:20sec per side Thread The Kneedle
:30sec per side Pec Stretch