Warm-Up
Watch the Standard Warm-Up Video Here
For Time!
200m Run
10 Alternating Pistols (5 each leg)
20 Pull-Ups
30 Push-Ups
400m Run
50 Sit-Ups
400m Run
30 Push-Ups
20 Pull-Ups
10 Alternating Pistols (5 each leg)
200m Run
Goal=Between 16-20 minutes
Stimulus Goal:
Why Do This Workout? Improve your ability to move your body weight around in different, functional, ways. This workout will make you better at life.
Duration and Feel: This workout should take you about 16 to 20 minutes. Use a pistol variation you can do 10 continuous reps of. Pick a pull up variation you can do the 20 reps in with 3 or less sets. The push ups should take 4 or less sets.
Specific warm-up focus: Warm up the hips knees and ankles for the pistols with air squats and different types of lunges. Stretch the posterior chain too. Warm up the lats and shoulders for the pull ups with kip swings and scap pull ups. Do a couple push ups too 🙂
Scaling Options: Pistols: Pistol – holding weight out front pistol – heel elevated pistol – curtsy pistol – band or ring assisted pistol – pistols to a box
Pull ups: kipping pull ups – jumping pull ups – ring rows
Push ups: Push ups on toes – on bar in rig – on knees
