For time

100 Double-unders
50 DB walking lunges @ 2 x 22.5/15kg (50/35lbs)
30 Handstand push-ups
15 Bar muscle-ups
80 Double-unders
40 DB front-rack walking lunges @ 2 x 22.5/15kg (50/35lbs)
20 Deficit handstand push-ups, 3.5/2″
10 Bar muscle-ups
60 Double-unders
30 DB overhead walking lunges @ 2 x 22.5/15kg (50/35lbs)
10 Wall-facing handstand push-ups
5 Bar muscle-ups

Time cap. 24:00

Before you start. Take a moment to estimate how fast you think you’ll go on each part. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview. A beefed up take on 2022 QF workout. There’s an interesting dynamic here between decreasing reps and increasing difficulty on the lunges.
Strategy. Aim to keep the double-unders to minimal sets, but break them into manageable chunks with short rests to minimise trip-ups and maintain a consistent rhythm if needed. Do your best to stay relaxed and control your breathing before moving to each round of lunges.
Focus on a consistent pace for each set of lunges, planning smart breaks to ensure you can keep getting back to work quickly and avoid getting stuck. When you get to the front rack and overhead lunges, managing shoulder fatigue for the handstand push-ups should also be a consideration.
Approach each round of handstand push-ups and bar muscle-ups based on your proficiency and capacity. Regardless of your approach, be sure to have a plan that allows for breaks to remain short before getting back to work.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your overall approach? Did you have the right strategy for each movement?
– Could you keep your breaks short?
– Were you able to stay relaxed on the rope? Did you break the lunges, HSPUs and bMUs into smart sets?
– What would you adapt in your strategy to improve your result if you were to do the workout again?
– 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 (75 – 50 – 25 reps) → Speed rope skips
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/25lbs)
Handstand push-up → Reduce reps (20 to 25 reps) → Standing HSPU variation of choice
Bar muscle-up → Reduce reps (9 – 7 – 5) → Chest-to-bar or regular pull-ups (30 – 20 -10 or 15 – 10 – 5)
Deficit handstand push-up → Reduce reps (10 to 15 reps) → No deficit → Standing HSPU variation of choice
Wall-facing handstand push-up → Reduce reps (5 reps) → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice

15-20min, Power Clean Practice :
5 Hang Power Cleans
- Rest as needed

Deadlift ( Without belt )

6 Sets Of 6. Every set 50%+

Go every 3:00

1000 m cardio
100 m lunges
200 m farmer’s carry
1000 m cardio
50 m sled push
50 m sled puol
1000 m cardio

shoulder & Th mobility

side plank TABATA

unilateral KB OH hold "4x30/30"", 15"" rest "

TGU 5x1/1 @moderate

4 rnds for quality
5/5 one legged KB RDL
5/5 bear pos. birddog
8/8 russian twist

4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
2:00 Air bike

4 Rounds for quality
4 Jefferson curls
4 Russian pullover
4 Kneeling jump to box jump
2:00 Air bike

2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
2 rounds
5 Kneeling goblet get-ups
5/way Scapular rolls
5 Pike to planches
+
1-2 rounds @ increasing pace
20 Double-unders
8 DB walking lunges (change rack position each round)
4 Handstand push-ups (change variation each round)
2 Bar muscle-ups
– Rest 1:00 between rounds –

Dynamic mobility – 1-2 Rounds

10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
@ workout pace
200m Run
15/12 (cal) Row
400m BikeErg

For time

Buy in: 60 cal

5 Rounds

10 DL unbroken 80kg
10 Burpee pull-up
10 Push-press 60kg

Buy out 60cal

EMOM 6 @ increasing pace
1) Row
2) Run
+
2 Rounds
8 Tuck-ups
8 V-ups
8 Hollow rocks
8 Box step ups
8 Scapular pull-ups
+
2 Rounds
Kipping Toes-to-Bar complex:
3 Tension swings + 3 Kipping knee tucks + 3 Kipping toes-to-bars
6 Box jumps
8 Wall balls
+
Build to workout weight for DB movements
* Practice a few sets/reps of wall balls, toes-to-bars, box jumps, and shuttle run turns between sets
+
@ workout weight
8/6 (cal) Row
8 Wall balls
8 Box jump/step downs
6 Toes-to-bars
6 Shuttle runs
4 DB Hang clean and jerks
4 DB Snatches
* 1 shuttle run = 7.62m out + 7.62m back.