Workout of the Day
A.Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18:
Alternating Pistol Progressions – 6-8 each leg
– OR
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups – Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression – 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk – 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols – 16-20 reps
(if you’re proficient, add weight with a kettlebell)
+
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 100m Sprint
Minute 2 – 15 Kettlebell Swings 70/53
Minute 3 – 10 Thrusters 95/65
Minute 4 – 12 Chest-to-Bar Pull-Ups
