Far East Classic, Event 4

2 Rounds for time
150 Double-unders
25 Handstand push-ups
25 DB Deadlifts @ 2 x 32.5/22.5kg (70/50lbs)
30m DB Farmer’s walking lunge @ 2 x 32.5/22.5kg (70/50lbs)

Time cap. 16:00

SESSION NOTES
Overview. A grip and shoulder heavy piece where pacing smart on the 1st round determines your ability to move in the second one. The goal is steady execution across both rounds rather than a fast first and a slow second.

Strategy. Double-unders should be controlled from the start. Break if needed, and stay relaxed, rather than forcing unbroken sets at all cost. On HSPUs, choose an approach that lets you keep moving, planned sets (e.g., 10-8-7) will save time compared to hitting failure.

Aim to keep the DB deadlifts into no more than 3 sets, ideally two (24 + 1, to take a break before the final DL leading into lunges). Stand with your feet almost touching together for efficiency. The farmer’s walking lunges are where fatigue shows up. Keep steps consistent, and avoid stopping unless necessary. If grip or legs start to go, take a short pause rather than pushing into failure and a long break.

Round 2 will feel harder, expect slower transitions and plan for smaller sets on HSPU. The best way to go fast on the second round is to be smart on the first one.

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built in rest).

Debrief.
– Did you control the first round enough to keep moving in the second?
– Where did fatigue hit hardest, grip, shoulders, or breathing?
– Were your HSPU sets planned or reactive?
– What pacing change would help you maintain more consistent rounds next time?
– How would you change your approach to this workout if you needed to repeat the workout?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Double-under → Reduce reps (120, 90 or 60 reps) → Speed rope skips
HSPU → reduce reps (15) → Hand release push-ups
DB deadlifts / farmer’s WL → 27.5/20kg (60/45lbs), 22.5/15kg (50/35lbs)