Del
Workout Details
- 1Burpee25 reps
- 2Run400 m
(20/14 lb Medicine Ball)
- 3Weighted Pull-Up25 reps
20/15 lbs (9/7 kg)
- 4Run400 m
(20/14 lb Medicine Ball)
- 5Handstand Push-Up25 reps
- 6Run400 m
(20/14 lb Medicine Ball)
- 7Chest-to-Bar Pull-Up25 reps
- 8Run400 m
(20/14 lb Medicine Ball)
- 9Burpee25 reps
Note: Weighted vest: 20 lbs (14 lbs for women)
Coaching Tips
Strategy
- 1Break movements into manageable sets to avoid burnout, especially on high-rep Pull-Ups and Handstand Push-Ups.
- 2Focus on maintaining a steady pace during the Runs to recover slightly before moving to the next round.
Safety Considerations
Technical Focus
Ensure strict form on Pull-Ups and Handstand Push-Ups to avoid injury.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Through
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce volume and weight slightly for scaling.
- 1
burpee
Reduce reps to 20
- 2
run
Maintain distance
- 3
pull up
Weighted Pull-Ups with lighter weights
Weight: 15/10 lbs (7/5 kg)
- 4
handstand push up
Scale to Pike Push-Ups or Box Push-Ups
- 5
chest to bar pull up
Use Band for assistance or perform regular Pull-Ups
Scaled
Significantly reduce volume and complexities for beginners.
- 1
burpee
Reduce reps to 15
- 2
run
Maintain distance
- 3
pull up
Perform Ring Rows instead
- 4
handstand push up
Perform Push-Ups instead
- 5
chest to bar pull up
Perform Band-Assisted Pull-Ups