Rx:
For time:
- 100 chest-to-bar pull-ups
- 100 handstand push-ups
- 100 GHD sit-ups
- 100 one-legged squats, alternating
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Beginner:
For time:
- 50 jumping chest-to-bar pull-ups
- Dumbbell shoulder press, 50 reps (choose weight that allows consistent sets of 5-10 reps)
- 50 sit-ups
- 50 one-legged box squats, alternating
The reps have been lowered to reduce the volume for the beginner. For the pull-ups hold your arms overhead and set a pull-up bar at mid-forearm height. This can be achieved by standing on a box if the bar is not adjustable. At the bottom of the pull-up the arms are fully locked out. Jump until the chest touches the bar and rapidly lower, absorbing the descent with the legs. Select a dumbbell for the shoulder press that allows the athlete to do consistent sets of 5-10 reps. The dumbbells should touch the shoulders at the bottom of each rep and finish with the arms fully extended with the fist overhead. For the one-legged box squats select a box that puts the crease of your hip below the top of your knee when sitting. Stand on one foot and sit onto the box. If needed, rock back with your upper body and use the momentum of rocking forward to help you stand up. Switch legs and repeat.
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Intermediate:
For time:
- 75 chest-to-bar pull-ups
- 75 handstand push-ups
- 75 GHD sit-ups (reduce the range of motion to parallel ONLY)
- 75 one-legged squats, alternating (use the beginner scales,if necessary)
The reps have been reduced to keep the intensity high. Consistency is key, rest before you think you need to and start before you are ready. For the chest to bar pull-ups ensure the bar touches below the clavicle on each rep and the arms are locked out at the bottom. The handstand push-up begins and ends with the arms extended and the hands, shoulders, hips, and knees in line. The head should touch at the bottom of each rep. If the athlete has not done at least 75 GHD sit-ups in a workout during the last month, reduce the range of motion to parallel or reduce the reps to no more than 10% above what has been performed in a recent workout. If the athlete still struggles with the one-legged squat or handstand push-ups, use the beginner scales above.
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