“4X4”
4- 4 Min Amrap:
20 Wall Ball Shots @20/14
20 Cals Row
20 Box Jump Overs@24/20
20 Clean and Jerks@95/65
After each 4 Min Amrap, there will be 90sec rest. You will pick up where you left off. Score is total Rds and Reps.
RX+135/95(barbell), 25/20(wall ball), 30/24(Box), Cals (bike).
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups
Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.
Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.
Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups
Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10
Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.
Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat
Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in
Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.
Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups
Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.
Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.
Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups
Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10
Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.
Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat
Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in
Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.
Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups
Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.
Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.
Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups
Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10
Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.
Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat
Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in
Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.
Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups
Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.
Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.
Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups
Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10
Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.
Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat
Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in
Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.
Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups
Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.
Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.
Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups
Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10
Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.
Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat
Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in
Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.
Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups
Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.
Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.
Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups
Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10
Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.
Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat
Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in
Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.
Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
-
8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups
Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
-
Then add weight to the bar
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.
Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.
Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.
For Rounds + Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups
Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10
Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.
Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat
Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in
Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat
Competitor:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 50/35lb (22.5/16kg)
Box: 30/24in (76/61cm)
Note: Chase unbroken HSPU sets as long as possible, break only by feel.
Hotel Gym / Travel:
16 Alternating Dumbbell Snatch
12 Bench Jump Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 50/35lb (22.5/16kg) or heaviest available
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
