6/9/15 “Carnelian Bav”

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 In Workout of the Day

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Mobility: Shoulder Mobility


Skill Practice Warm Up: practice HSPU’s


Strength:  None.


Metabolic Conditioning: “Carnelian Bay” – 13 Minute AMRAP

8 Kipping HandStand Push Ups (A: 8, I*: 4, N: 4 DB Strict Press)

10 Deadlifts (A: 185lbs, I*: 125lbs, N: 85lbs)

16 Step Ups (A: 24in, I*: 20in, N: 12in)

100m Sprint

30 Second Rest

Scaling Guide:  3 – 5 Rounds

Plan D Scale Up: Strict HSPU, 225/155 DL, Step Up with 25/15 DB’s

Log your results online by clicking here.

Compare to: New Workout!

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: If you don’t have HSPU pick a challenging dumbbell weight to use for the strict presses. Keep your back nice and flat with those deadlifts, especially as you begin to fatigue in the later rounds. Step ups have the same standards as box jumps, make sure you hit full extension at the top and step down.


Optional ‘Cash Out’: None.

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