We are squeezing in our last chances to run outside. The workout is sandwiched between 400m runs. The bulk of the work will be completed in between.
There are 50, you heard me, 50 handstand push ups in this workout. If the athlete is unable to complete 5 handstand push ups in a row before the workout they will be scaling the push ups.
This is not meant to scare you. This is just a quantifiable way make sure coaches and athletes are on the same page and to help you to complete the workout with the intended stimulus. The workout is designed to challenge each person to find a challenging version each movement that they can sustain for five rounds.
The last 400m run is the last thing you have to complete so get on after it with what you have left. See you on the flip side!
PSA: Scaling workouts to suit your body and your needs does not mean you did less work than any of your peers. You give what you’ve got that day and that’s all we can ask for.
1 Push press + 1 split jerk
5 Chest to bar pull ups
10 Handstand pushup
15 Box jumps (24/20)