Warm up with 200 Double Unders.
Made this one up based on something I heard in my level one class regarding different planes of motion. Basically you will be doing the same movement in each round just in different planes… vertical and horizontal. Ideally all should be with body weight but since I can’t press or clean that much, scaled it down to 2/3 body weight.
EMOM for 18 minutes do the following two triplets alternating each minute:
Even minute:
- 3 x Strict Press @ 2/3 body weight (45kg for me)
- 6 x Hand Release Pushups
- 3 x Dips
Odd minue:
- 3 x Pullups
- 6 x Reverse Rows with feet on box
- 3 x Hanging Cleans @ 2/3 Body Weight (45kg)
Then 20/10 Tabata for 4 minutes (8 rounds) of:
- Superman Hold
- Hollow Hold
Results: Did my first 100 DUs in 1:05 (!?), whole 200 in around 3:35. Second part worked pretty well. Starts off slow but by the end your arms really feel it. Completed the last round with 4 seconds to spare.