Enjoy this free workout, and join The Get Better Project if you’d like to get workouts and coaching daily.
Performance Warm-up
Easy 1 mile jog
3 easy rounds of:
10 push ups
30 second handstand hold
20 walking lunges with twist each way at bottom
Performance Notes
On this one, I just want you to go and see what happens. Blow it up!
Performance
For time:
10 wall walks
Run 200m
8 wall walks
Run 400m
6 wall walks
Run 600m
4 wall walks
Run 800m
2 wall walks
Run 1000m
Scaled Performance
For time:
10 wall walks just as high as you can get
Run 200m
8 wall walks
Run 400m
6 wall walks
Run 600m
4 wall walks
Run 800m
2 wall walks
Run 1000m
——
Optional Conditioning
35 min moderate ride (7 out of 10)
——
Fitness Notes
On this one, I just want you to go and see what happens. Blow it up!
With the Wall Walks, the full movement is starting with your chest and stomach on the ground, and ending with your chest and stomach on the wall. IF you don’t feel comfortable with the movement standard, just go as close to the wall as your are comfortable with, and let us know if you have questions.
Fitness Warm-up
Easy 1 mile jog
3 easy rounds of:
10 push ups
30 second handstand hold
20 walking lunges with twist each way at bottom
Fitness (bodyweight)
For time:
10 wall walks
Run 200m
8 wall walks
Run 400m
6 wall walks
Run 600m
4 wall walks
Run 800m
2 wall walks
Run 1000m
Scaled Fitness
For time:
10 pike handstand push ups
Run 200m
8 pike handstand push ups
Run 400m
6 pike handstand push ups
Run 600m
4 pike handstand push ups
Run 800m
2 pike handstand push ups
Run 1000m
——
Kettlebell/Dumbbell
For time:
10 Turkish get ups
Run 200m
8 Turkish get ups
Run 400m
6 Turkish get ups
Run 600m
4 Turkish get ups
Run 800m
2 Turkish get ups
Run 1000m