PERFORMANCE & FITNESS

Warm-Up.

Squat Therapy x 10 reps @ 3211 tempo
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Squat Therapy x 10 reps @ 3211 tempo

Followed by…

(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction

Then…

Every 4 minutes, for 32 minutes (8 sets) for max reps:
400 Meter Run
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups or Ring Dips*

*Perform Strict Handstand Push-Ups for sets 1, 3, 5 and 7, and Ring Dips for sets 2, 4, 6 and 8.

guest
10 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Chris
Chris
January 2, 2022 9:41 am

Completed 8 rounds:
– 8 x 400m run (1:45-2:05)
– 8 x 10 strict pullups (1 x 10, 4 x 6/4, 3 x 6/2/2)
– 4 sets ring dips: 15, 11, 8, 8 (42 total)
– 4 sets strict HSPU: 15, 11, 10, 11 (47 total)

TheLonghorn
TheLonghorn
December 29, 2021 5:40 am

8 rounds:

400m
10 strict pull-ups
10 SHSPU
10 deadlift @ 135#

-29:34

Blake Shealy
Blake Shealy
December 28, 2021 4:02 pm

Yuck.

Completed 8 rounds:
– 8 x 400m run (1:45-2:05)
– 8 x 10 strict pullups
– 4 sets dips: 20, 20, 15, 15 (70 total)
– 4 sets strict HSPU: 15, 15, 10, 10 (50 total)

Still dealing with a left shoulder strain/tweak. Swapped ring dips for standard dips (more shoulder stability)

Last edited 4 months ago by Blake Shealy
Mike Slagle
Mike Slagle
December 28, 2021 2:42 pm

Great workout today!
I did a version in a hotel workout room
Zpress 50 lb db: 12, 11, 10, 10
Tricep extensions 50 lb db: 16, 16, 16, 16

Aaron Danielson
Aaron Danielson
December 28, 2021 2:31 pm

strict ring dips hspu green + red band (25#)

hspu 9-6-6-1=22
ring dips 7-6-4-3=20

runs 2:00-2:25
pullups got slower as I went

Carla
Carla
December 28, 2021 12:49 pm

It totally crushed me 😂👌 Ran on skillmill around 2min/400m, 8-6-5 dips and 13-12-12 HSPU. Did 6 ends before my son started protesting 😅 HR 177 and never more than 20s rest 😂😂 Good & fun workout! I’m already sore 🙈

Ryan Wingers
Ryan Wingers
December 28, 2021 10:33 am

Strict HSPU = 15, 13, 13, 11
Strict Ring Dips = 15, 11, 10, 10
Total = 98
Run time = 13:42

Ryan Wingers
Ryan Wingers
December 28, 2021 10:33 am
Reply to  Ryan Wingers

Only 8 pull ups per round

Keith
Keith
December 28, 2021 8:54 am

12 for each round of HSPU, dips were 12,8,6,8

Candy Olkey
Candy Olkey
December 28, 2021 8:46 am

A. E4M for 32 min (8 sets) 400m Run – TM (6-8mph total run time 16:32) 5 Strict Pull Ups 5 Strict Pike off box Push Ups odd sets, 5 strict ring dips even sets ***Switched up thinking 80 strict pull ups might not make the body feel so good tomorrow or the next. This way allowed about 45s rest so I pushed a little harder/faster each round with the run…gotta build that endurance back up. B. 4 Rounds 1 min work / 1 min rest Ski Erg 212m / 205m / 192m / 187m ***I just got the ski… Read more »