Complete as many rounds and reps as possible in 20 minutes of:
400-meter run
100-foot handstand walk
50 box step-ups
♀ 20-inch box
♂ 24-inch box
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout is a longer-duration effort and allows you to spend time upside down while out of breath. Keep the pace fast on the run, but stay relaxed so you are able to come right in and get to the handstand walk. Try to complete the handstand walk in 2 minutes or less. Push the pace on the step-ups and aim to complete each set in 2 minutes or faster. Even as you fatigue, ensure you stand all the way up on each step-up.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
400-meter run
30 alternating pike shoulder taps
50 box step-ups
♀ 20-inch box
♂ 24-inch box
Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
200-meter run
50-foot bear crawl
25 box step-ups
♀ 12-inch box
♂ 20-inch box
Resources:
Pose Running Drills | Pose Alignment
The Handstand Walk
The Box Step-Up
The Pike Shoulder Tap
The Bear Crawl
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Comments on 260428
14 Comments
20min/4r-27
400 m run
30 alternating pack shoulder taps
50 box step -ups
400m run air runner
8 wall walks
50 step ups
3 + 431
scaled HSW to 16ft
5 hand stand walks
50 BSU
3 rounds plus run/5ww/8bsu
3+ 11 step-ups
2 rounds + 6 step-ups
3 Rnds
20-10-10m handstand walk
50 box step ups
Got 2 full rounds and 13 box step ups from the third. Handstand walk was way off and used way too long on it on the first round. Good practice!
400 meter run
200ft hand walkouts
50 box step ups
20 inch box
37 mins
3rds
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
400-meter run
30 alternating pike shoulder taps
50 box step-ups
♀ 20-inch box
4 rounds + .35meter