Mobility: Hamstring & Ankle Mobility.
Skill Practice Warm Up: Handstand Pushup Practice.
Before you attempt HSPU’s you should be able to do 15 strict push ups in addition to holding yourself upside down on the wall for 60 seconds. Once you have this base you can practice you HSPU’s down to a couple of ab mats.
Strength Workout: None
Metabolic Conditioning Workout: “Evasion” Cover as much distance as possible in 20 minutes running or rowing*. You must perform at least 800m of running and 1000m of rowing for the workout to be considered “as prescribed”.
Or you can do “Partner Evasion” Same workout, but go for 25 minutes. Only one person can work at a time so go fast and switch often.
Scaling Guide: 3600m – 5000m
*NEW! – Airdyne, stationary bikes AND SKI ERGs are allowed as well (no minimum distance requirements for these).
Coaching Tips: Plan on rotating between movements multiple times. Many people find it beneficial to start with larger ‘sets’, then to decrease the distances as the rounds progress. Starting with 1000m of rowing, then 800m of running, then doing 800m of rowing and 600m of running, etc. As the time comes to a close, don’t run out too far from the clock (to make the distance traveled easier to estimate).
Compare To: 14 – 11 – 06
Optional Cash Out: None