Basic
Every 90 seconds, for 18 minutes (3 sets of each):
- Station 1 – Roll to Candlestick x 10 reps
- Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
- Station 3 – 60 seconds of Hollow Body Hold
- Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups
Three sets for max reps of:
- 60 seconds of Burpees
- Rest 60 seconds
- 60 seconds of Box Jump or Step-Overs
- Rest 60 seconds
- 60 seconds of Dumbbell Plank Rows
- (hold push-up position, row left, row right…repeat)
- Rest 60 seconds
- 60 seconds of Toes to Bar
- Rest 60 seconds
Performance
Every 90 seconds, for 18 minutes (3 sets of each):
- Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps
- Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
- Station 3 – 60 seconds of Hollow Body Hold
- Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps
Three sets for max reps of:
- 60 seconds of Burpees
- Rest 60 seconds
- 60 seconds of Box Jump or Step-Overs
- Rest 60 seconds
- 60 seconds of Dumbbell Plank Rows
- (hold push-up position, row left, row right…repeat)
- Rest 60 seconds
- 60 seconds of Toes to Bar
- Rest 60 seconds