DESCRIPTION
-All bodyweight movements today in this longer 3-round workout
-We expect this piece to take around 30-36 minutes to complete
-Let's choose a rep number or variation that allows you to complete the 25 reps in no more than 3 minutes

DESCRIPTION
-3 movements and 3 rounds in today's longer workout
-We expect this piece to take around 30-36 minutes to complete
-Let's choose a rep number or weight that allows you to complete the 50 reps in around 2 minutes each round

On the Minute x 10:
1 Set of Strict Handstand Push-ups

STIMULUS
-Starting out the day with some gymnastics stamina work
-Within each minute, you'll complete a single set of strict handstand push-ups
-While the number may not end up perfect, the goal here is to maintain a consistent number across the 10 sets
-Pick a number from the beginning that you think you can hold throughout
-We'll repeat this piece over the next two weeks with the intention of improving our numbers
-Enter your lowest round number as your score
-For Example: If your rounds went 5-5-5-5-5-5-5-5-4-4, your score for the day is 4

SUBS
STRICT HANDSTAND PUSH-UPS
-Box Handstand Push-ups Video
-Double Dumbbell Strict Press
-Push-ups

MOVEMENT PREP
Warmup Set
On the Minute x 3:
50% of Goal Number

STIMULUS
GENERAL
-We'll work through 75 reps at each movement in this descending rep scheme triplet workout
-A big theme across all movements is upper body stamina - as we'll be pulling in the pull-up, holding the bag tight in the sandbag clean, and pressing our bodies off the ground in the burpee
-We expect this workout to take around 12-20 minutes to complete

PULL-UPS
-If you can complete 21+ unbroken pull-ups when fresh, complete the workout as prescribed
-If you're not quite there, choose a variation listed further down the page in "subs"

SANDBAG CLEANS
-The goal of the middle station is to move a moderately heavy odd object
-This should be a weight that allows you to complete 12-15 reps within a minute when fresh
-Understanding that you may not have a sandbag available, see further down the page for "subs"

BURPEES
-These are standard burpees
-Hit the chest and thighs to the floor at the bottom
-Finish with a small jump to full extension and clap overhead

STRATEGY
GENERAL
-Since we'll be working through singles on the other two movements, today is a great opportunity to try to work through large sets on the pull-ups
-This doesn't mean you have to complete these sets unbroken - rather let's look to push outside your comfort zone
-For Example: If you normally would break these into 3 sets - see if you can do it in two
-On the bag and burpees, settle into a consistent rhythm and try to hold it throughout the workout
-On the burpees, this may mean stepping back or stepping up to keep a rhythm
-Do whatever you have to in order to keep moving forward

STIMULUS
GENERAL
-Last week, we performed the same intervals with 6 rounds instead of 7
-We'll add 1 round this week with the goal of completing the same paces, if not a little faster
-These are not all out efforts, rather strong efforts that can be sustained for the 7 rounds
-We're aiming for right around a 1:1 work to rest ration
-To be in the ballpark of that ration, these 400's shouldn't take any longer than 1:40 to complete
-Adjust the distance to meet these times so that you have around 1:20-1:30 to recover for the next round
-We'll conclude this progressions with 8 x 400 next week

SUBS
Row
-500/400 Meter Row

Assault Bike or Echo Bike
-28/20 Calories

Bike Erg
-1000 Meter Bike Erg

Trueform or Air Runner
-300 Meters

MOVEMENT PREP
Warmup Sets
2 Rounds:
200 Meter Run
100 Meter Easy Walk