21.2.2025 Running o´clock Workout
For time
1-2-3-4-5-6-7-8-9-10
Deadlifts @ 102.5/70kg
Handstand push-ups
Target time. < 7:00 CAP 10:00
For time
10-9-8-7-6-5-4-3-2-1
Burpee box jump overs, 24/20″
Chest-to-bar pull-ups
Target time. < 6:00 CAP 10:00
Pacing. 1) Push for big sets, but with smart breaks on the deadlift and HSPU to ensure you keep getting right back to work each time on part A, 2) Push to a threshold pace you can sustain on the burpee box jump over the whole way while keeping the chest-to-bar pull-ups unbroken as much as possible each round on part B.
Strategy. Part A is an ascending couplet of deadlifts and handstand push-ups. Plan to attack each movement in big, even unbroken sets if your capacity allows; however, be sure to take smart breaks on one or both movements as the reps increase to ensure you can keep your pace and avoid excess rest.
Part B is all about how fast a pace you can hold on your burpee box jump overs while still being able to get right to work on the chest-to-bar pull-ups and maintaining unbroken sets as much as possible. Find a good rhythm on the box and keep getting straight to work each time.
Movement options.
Deadlift → 102.5/70kg to 70/47.5kg
Handstand push-up → Standing HSPU variation of choice
Chest-to-bar pull-up → Regular pull-up
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