Tuesday, 30 October 2018


Skill Work:

300m Bike Sprint

30 second Hollow Hold

Rest 1:00


6 rounds for time



30 Double Unders

10 Dumbbell Push-ups (50/35)

10 Leg Tucks*

10 Dumbbell Box Step Overs (50/35) @ (24/20″)


4 round for time

*Leg tucks are performed by hanging from a bar with an alternated grip. Hands touching each other. Start in a straight hang, and without kipping, bring the knees up to touch the elbows. Arms do not remain straight.



Twisted Monkey – 1:00/side

Reclined Spinal Twist – 1:00/side

Shoelace Pose – 1:00/leg

Pigeon – 1:00/side


Post times and experiences to comments


  1. Sprint: 12 something I think 12:43
    Mobility: 18:55 arms and grip killer du getting better

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