Monday, 19 October 2020


0:30 Parallette Tuck Hold

0:30 Rest

1/1 Handstand Box Walk (1 rotation left plus 1 rotation right)

2:00 Rest

5 Sets





500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups


For Time

Compare to Monday, 06 May 2019



Post results and experiences to comments


  1. 5:08 Rx — row harder next time, 1:55 500 row — 1:48 next time

  2. Ron Sage says

    22.75 box & bb pull

  3. Deborah Denton says

    2.75” banded plu
    Box pu

  4. 7:35
    Thought I would have done better but I gassed out. 🙁

  5. White Ape says

    3:59 Rx
    This is not an all time, any setup PR. This is a PR with the new standardization of position of movements.

    NTFS: Rowed 1:34.4 (go a little faster next time). Run to pu/plu position.

  6. Kile Young says

    5:18 Rx PR

  7. 4:50Rx 18sec PR
    Rowed a 1:52, PU done in 14/6, PLU unbroken
    NTFS squat faster

  8. Wade Bietz says

    4:41rx went to fast on row, 3 breaks on squats 1 break on sit up

  9. Henry Smith says

    Next time aim for 1:40 row and move faster through squats and faster transitions

  10. Kyle Kirkpatrick says

    Rowed 1:35
    Went Slow on squats – still rehabbing my knee. Next time go faster on squats.

  11. megancyork says

    9:17 Rx
    Row done 1:58
    Felt good until the pullups

    NTS: you don’t need a box to get to the pullup bar it slows you down.

  12. 7:22 PU/PLU Progressions
    I believe I finished the row at 2:01, felt fast but could improve if I kept my pace for the entire row – I slowed down in the second minute after keeping my pace around 1:55. Something to work on!

  13. Michelle Milstead says

    6:55 Box PU/PLU progressions–not sure when I finished the row.

  14. Matt Smith says

    5:34 Rx

Speak Your Mind