StrengthÂ
3 sets
A. :20-:30 wall facing handstand scissor kicks OR :35-:45 wall facing hs hold or angled wall hold
B. 4-7 box handstand push up w/ 21×1 tempo
Conditioning
Every 4 mins x 3 sets
100ft bodyweight walking lunge
10 toes to bar
10 burpees
calories in remaining time
try to increase calories each time*
Notes
Today’s workout is 3 4 minute rounds of work. Each round starts with a 100ft bodyweight walking lunge, followed by 8-10 toes to bar, 10-12 burpees, and then calories on a machine during the remaining time. Your score is the amount of calories accumulated across the workout.
Try to hold a consistent pace across the lunges without taking any breaks. You will have to pace yourself on the first two rounds to be able to get off of the machine and get right into the lunge.
The toes to bar should be completed in 1-2 quick sets each round. Scale to knee raises, straight leg raises, v ups, or tuck ups.
The burpees should be be completed in :45 or less. Reduce the amount if necessary.
Aim to increase your calorie total each round. This means you will have to pace yourself a little to leave some gas in the tank, especially since there is no built in rest.