3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of sit-ups
1 minute of push presses
1 minute of GHD sit-ups
Rest 1 minute
Men: 95 lb.
Women: 65 lb.
Tips: Reduce the loads on the weightlifting movements and modify the GHD sit-ups. The full-range-of-motion GHD sit-up is a potent exercise, and this workout presents high volume. Intermediate athletes might want to shorten the range, while newer athletes can avoid the GHD completely in this workout.
25 handstand push-ups
25 box step-overs
25-ft. right-dumbbell overhead lunge 50/35
25-ft. left-arm dumbbell overhead lunge 50/35
Tips: Break each movement into manageable sets. The lunges should be done unbroken if possible.
4 rounds for time of:
10 snatches, 75/55
6 burpees over bar
Tips: Reduce the load and volume to keep this a sprint. The weight should be challenging but light enough to string reps together without dropping the bar. Reduce the number of burpees so that you can maintain a fast pace.
Back squat 5-5-5-5-5 reps
Tips: Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.