Hurry Up and HOLD!

EQUIP: HSPU Set-Up (AbMat), Pull-Up Bar, Jump Rope, Box (24/20), Bar (95/65)

WARM-UP:

*Active Stretch

-then:

*400m Run 

*200 Jumps of Rope (throw in some Double-Under practice)

*10 x Max Effort Tuck Jump

*5 x Dive Bomber (Fwd. and Rev.)

5 Rounds for Time (SPEED!!) -

*25 x Double-Under (sub: Lateral Bar Hop)

*10 x Box Jump (24/20)

——————

5 Rounds (19 min.) -

*1 min. to complete 5 (beg), 7 (int), or 10 (adv) x HSPU (Rx = 1 AbMat on floor)

-in remaining time: Handstand Hold

-no rest-

*1 min. to complete 10 x Burpee

-in remaining time: Elbow Plank Hold

-no rest-

*1 min. to complete 5 (b), 7 (i), or 10 (a) x T2B

-in remaining time: Bar Hang Hold

*1 min. REST b/w rounds

SCORING:

-Each athlete receives 1 penalty point each time he/ she breaks from the hold position (handstand, plank, or bar hang).  For example, athlete completes his/ her 10 T2B’s, drops from the bar, then jumps back up and hangs for the remainder of the minute; he/ she earned 1 penalty point for his/ her 1 drop.

-Also, 1 penalty point for every missed rep (i.e. he/ she only completes 9 Burpees before time is called = 1 penalty point)

-Final Score = Total Penalty Points over all sets and rounds

-Best possible score = 0

-All other scores are negative #’s

-The less negative your score, the higher your placement/ ranking

——————

5 Rounds (19 min.) -

*1 min. to complete 5 (beg), 7 (int), or 10 (adv) x Thruster (95/65)

-in remaining time: OH Barbell Hold (95/65)

-no rest-

*1 min. to complete 10 x Burpee

-in remaining time: Elbow Plank Hold

-no rest-

*1 min. to complete 5 (beg), 7 (int), or 10 (adv) x Back Squat (95/65)

-in remaining time: Bottom-of-Back Squat Hold (95/65)

*1 min. REST b/w rounds

SCORING: Same as above (1 penalty point per drop from holds and per missed rep)

——————

5 Rounds for Time (SPEED!!) -

*25 x Double-Under (sub: Lateral Bar Hop)

*10 x Box Jump (24/20)

Try to match or beat your time from the first set of this at the start of the workout