A.
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit x 15 reps

B.
Three sets, for max reps/calories of:
3 Minutes of Assault Bike or Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes

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Bryan
Bryan
February 28, 2016 5:59 pm

A. Bryan – 12 L pull-ups with band, freestanding handstand hold work, tuck roll to tuck sit x 15 rep attempts.
B. Bryan (burpees vs. bike/row) – burpees 39, 37, 37 / HSPUs 9, 5, 5 / pull ups 15, 14, 13. Christy – 46, 45, 43 / 13, 12, 16 / 6, 6, 7.

Danny Soshnik
Danny Soshnik
February 14, 2016 12:40 pm

53,9,13
55,17,15
56,18,16

Had to throw a 25 under ab mat midway through round 1

Danny Soshnik
Danny Soshnik
February 14, 2016 12:41 pm
Reply to  Danny Soshnik

Row, not bike, obv

Foley
Foley
February 10, 2016 1:09 pm

A. Done. Had a 15 second hand stand hold which was my longest in a while.
B. Assault Bike
38, 37, 36
12, 13, 10
8, 7, 6

Evan
Evan
February 10, 2016 9:46 am

A. Done
B. Assault, strict, strict
1 – 37/12/15
2 – 40/12/15
3 – 35/10/15

Brandon wilton
Brandon wilton
February 10, 2016 6:40 am

Yeah, I put mine in too.

A. Did it

B.

1:

47
1.2.3.1.2 = 9
1.2.3 = 6

2:

50
1.2.3.4 = 10
1.2.2 = 5

3:

52

1.2.2.1 = 6
1.1.1.1.1 = 5

Dan S
Dan S
February 9, 2016 9:15 pm

Not sure what happened to all the scores

A. Done, tuck rock to tuck sit was awesome
B, assault bike, strict HSPU, and strict pull ups
49-6-11
44-8-10
41-7-9

Catherine Blatner
Catherine Blatner
February 10, 2016 7:20 am
Reply to  Dan S

I’m not sure either. Hmm. I will report the problem! Great work today Dan!

Skeeter
Skeeter
February 9, 2016 9:10 pm

Only 2 people did this? I’m doing it now. Will post in a while.

Catherine Blatner
Catherine Blatner
February 10, 2016 7:22 am
Reply to  Skeeter

Great work Eddie!! Solid work on that conditioning.
The website seems to have a little glitch. I will see whats going on

José Montañez
José Montañez
February 9, 2016 9:09 pm

B: I did the Assault Bike… My legs did not like that, especially after yesterday lol.
38, 22, 15
35, 19, 17
34, 19, 16

Side note: I totally forgot but I did PR yesterday with a 400lb back squat.

Amber Nollen
Amber Nollen
February 9, 2016 6:55 pm

A: rope climbs from laying on floor to 10′
Handstand holds (had a little trouble today. getting into my groove, but then went better on the last round.
Tucks, I had to rock to a tuck sit on dumbells, otherwise I didn’t have enough clearance to get my butt off the ground! But they were tough!
B: apx 350 airdyne pumps each time
Hspu started each round with 1 mat 4/4/2 the 2 mats for 12/12/12
Pullups 8/9/9
I didn’t rest the 3 mins between rounds 🙁 My ride got called into work so had to hustle.

Catherine Blatner
Catherine Blatner
February 10, 2016 7:23 am
Reply to  Amber Nollen

Those tuck rocks are super tough! Good work Amber. Our athletes were using weights as well to get their butts off of the floor 🙂 Fun new challenge!

Chris Taylor
Chris Taylor
February 9, 2016 5:27 pm

A. My best attempt at L-pull ups x12
Wall facing handstand holds
Tuck roll to don’t got that yet!
B. Row 60-63-63
Strict hspu 11-10-14
Strict Pu 8-5-5
It’s embarrassing but all but 2 of my hspu were to 3 abmats. I’m 6’4 250 so I still have to travel a bit. I’m just not sure if maybe seated press might be better at this time. What do you think?

Laura Dekker
Laura Dekker
February 9, 2016 4:15 pm

A. 2 rope ascents
Getting heaps better at HS holds
Those tuck things are TOUGH

B. 27 cal AD, 9 SHSPU, 9 strict pull-up
28, 8, 10
26, 8, 8

Dan S
Dan S
February 9, 2016 3:35 pm

A. Good to go!

B. Assault bike : 49- 44- 41 cals
HSPU : 6- 8- 7
Pull ups : 11-10- 8
Assault bike sucks!

Aaron Rapf
Aaron Rapf
February 9, 2016 2:54 pm

A. DONE.
B.
ASSAULT BIKE: 37/35/35
HSPU: 5/4/7
PULL UPS: 12/12/14

Brandon wilton
Brandon wilton
February 9, 2016 2:46 pm

A. Did the rope climb practice Freestanding practice: not bad, around 10-20 seconds each time holding Tuck rock to tuck sit – meh, I gotta get my hip flexion in line, couldn’t get my heels off the floor, just gave it my damnedest. B. with my bodyweight, decided to go with a ladder method, I can’t really hit huge chunks right now, so I thought I would just ladder up, and when I felt like I couldn’t get the next rung on the ladder of reps, I just pulled back to one and started over. Round 1 Row 47 cal… Read more »

Leslie A
Leslie A
February 9, 2016 1:01 pm

A) 12 L-pull-ups. Prone/supine grip every other pull up.
Hand-stands against a band between rack uprights.
15 tr2ts
B) 31,10,10/ 32,10,10/ 34,10,10. On bike.
My legs are smoked from yesterday and running/hiking. Today was brutal!!!

weissie20
weissie20
February 9, 2016 8:54 am

Did my own strength to start. Part B went 69-65-58 for 192 total reps as RX.

Crashed and burned on the last round!

Steven
Steven
February 9, 2016 8:18 am

A1. 3×4 L-Sit Pull-Ups
A2. Free Handstand Hold (only resting a max of 15sec before kicking up again)
A3. Tuck Rock to Tuck Sit x 15 (these are hard!)

*Additional Shoulder Work*
OT2M for 12min (6sets):
Shoulder Press: 5×45 / 5×50 / 3×52.5 / 2×55 / 2×57.5 / 1×60 (kg)

B. As Rx’d – Total: 202 Reps
Row: 49/50/46
SHSPU: 10/11/11
SPU: 10/8/7

Chris M.
Chris M.
February 9, 2016 6:47 am

A1. Legless Rope Climbs
A2. Free Handstand Hold (1 min)
A3. Tuck Rock to Tuck Sit x 15
B. As Rx – Total: 261
Row – 59/57/58 (174)
SHSPU – 20/18/17 (55)
SPU – 10/11/11 (32)
… thanks for the demo video … falls into the “harder than it looks” category.

anders folger
anders folger
February 9, 2016 5:23 am

A1. No rope so worked on bar muscle up progressions
A2. 15 ea round
A3. 1min wall facing handstand hold. Tried to barely let a toe tap.
B. As Rx w/rower. Rows-53/51/50, shspu-16/15/13, pu’s-11/11/10

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