Thursday, 3/26

Basics:

Every 2 minutes, for 12 minutes:

  • station 1: L-Pull-Ups x 10-12 reps or L-Pull-Ups from Towels x 6-8 reps
  • station 2: L-Sit Hold x 45 seconds accumulated time
  • station 3: Handstand Walk x 10 meters
  • (use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)

Complete as many rounds and reps as possible in 15 minutes of:

  • Run 600 Meters
  • 15 Strict Pull-Ups (ladies – perform 10 strict)
  • 15 Kettlebell Swings

Performance

Every 2 minutes, for 12 minutes:

  • Station 1: 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels
  • station 2: L-Sit Hold x 45 seconds accumulated time
  • station 3: Handstand Walk x 10 meters
  • (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Complete as many rounds and reps as possible in 15 minutes of:

  • Run 600 Meters
  • 15 Strict Pull-Ups (ladies – perform 10 strict)
  • 15 Kettlebell Swings (32/24 kg)
POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.