Home Gym
1300
Warm Up
Hip Hammy
Wrist Mobility
Frog stretch
Arm circles
COMPTRAIN OPEN PREP
Strict Handstand Push-up Biathlon
For Time (20 Minute Cap):
30 Strict Handstand Push-ups
30/21 Calorie Assault Bike
20 Strict Handstand Push-ups
30/21 Calorie Assault Bike
10 Strict Handstand Push-ups
30/21 Calorie Assault Bike
Every Additional Break: 10/7 Calorie Assault Bike
I scaled this to:
45-30-15 jumping jacks
15-10-5 box HSPU
and did not do any additional jumping jacks for breaks
15 went 5-4-3-3
10 went 4-3-3
5 went 3-2
The jumping jacks were just noise and I should have done something else (or buy a piece of cardio equipment)
I finished in 5:48
Conditioning
“Radar”
For Time:
400 Meter Run
9-12-15:
Deadlifts (205/145)
Lateral Barbell Burpees
800 Meter Run
15-12-9:
Deadlifts (205/145)
Lateral Barbell Burpees
400 Meter Run
I guess I did not read this quite right and thank goodness.
I did 400 m run; 9-12-15 deadlift (145#) and lateral barbell burpees and finished with a 400 m run.
Run 1 - 2:37
DL/LBB - 10:33 (13:10)
Run 2 - 3:13 (16:23)
If I happened to have the mental fortitude to actually finish the workout as programmed, I am looking at a minimum of another 18 minutes which would have been a really grinder. The DL were OK, but I still broke up the set of 12 (7/5) and 15 (8/7). The burpees were exhausting. My legs felt like Jello leaving for the 2nd run.
I folded up my rack to leave more room for the burpees. I am glad I did this. Additionally, I will likely move my stones outside or at least off the mats.
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