Friday, 29 January 2016

Skill work: HSPU

 

Open WOD 15.4

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 250m repeats, Rest 1:1, then complete 200m repeats, Rest 1:1, Perform until pace or form deteriorates

Bike (THURS): 1 Mile repeats, Rest/spin 1:1, then complete 1200m repeats, Rest 1:1, Perform until pace or form deteriorates

Run (THURS): 800m repeats, Rest 1:1, then complete 600m repeats, Rest 1:1, Perform until pace or form deteriorates

Row (THURS): 800m repeats, Rest 1:1, then complete 600m repeats, Rest 1:1, Perform until pace or form deteriorates

Ruck (THURS): 800m repeats, Rest 1:1, then complete 600m repeats, Rest 1:1, Perform until pace or form deteriorates

*Recommended range 3 – 6 per interval set

*Complete all sets of the 800m repeats and then start the 600m repeats

*1:1 IE 800m = 3:30, Rest 3:30

*Perform sets based off pace, mechanics and goals

 

Multi-Sport Endurance Workout

Bike (FRI): 1 Mile repeats, Rest/spin 1:1, then complete 1200m repeats, Rest 1:1, Perform until pace or form deteriorates