Saturday - Outdoor Workout 17/08/2024

FitneSS

Warm up

5 minute Shoulder Mobility Flow

5 minute running dynamic  

A. Handstand Push-Ups or Piked Handstand Push-Ups (2 Alternating Sets)

1. A1. Max Strict Handstand Push-Ups

• Rest 1 minute

2. A2. Max Piked Handstand Push-Ups

• Rest 1 minute

3. A3. Max Diamond Push-Ups in 90 Seconds

• Rest 4-6 minutes

B. Core Strength Series (2 Alternating Sets)

1. B1. 8-12 Hanging Leg Raises

• Using the pull-up bar, perform controlled pulses, raising your toes towards the bar.

• Rest 30 seconds

2. B2. 20-30 Hanging Knee Raises

• While hanging from the bar, bring your knees towards your chest.

• Rest 30 seconds

3. B3. 15 V-Ups

• Lying on the ground, perform V-Ups with perfect form.

• Rest as needed

C. Conditioning Workout

For Time:

1. Round 1

• Run 400 meters

• 10 Bar Muscle-Ups (Advanced)

• or 10 Chest-to-Bar Pull-Ups (Intermediate)

• or 10 Pull-Ups (Scaled)

• Run 400 meters

• 10 Bar Muscle-Ups / Chest-to-Bar Pull-Ups / Pull-Ups

• Run 400 meters

• 10 Bar Muscle-Ups / Chest-to-Bar Pull-Ups / Pull-Ups

• Rest 3 minutes

2. Round 2

• Run 400 meters

• 15 Strict Handstand Push-Ups or Piked or Normal Push ups

• Run 400 meters

• 15 Strict Handstand Push-Ups

• Run 400 meters

• 15 Strict Handstand Push-Ups

• Rest 3 minutes

3. Round 3

• 10 Bar Muscle-Ups / Chest-to-Bar Pull-Ups / Pull-Ups

• 15 Strict Handstand Push-Ups

• 10 Bar Muscle-Ups / Chest-to-Bar Pull-Ups / Pull-Ups

• 15 Strict Handstand Push-Ups

• 10 Bar Muscle-Ups / Chest-to-Bar Pull-Ups / Pull-Ups

• 15 Strict Handstand Push-Ups

Time Cap: 30 minutes

Competition