2 rounds for total rounds and reps / Complete as many rounds as possible in 3 minutes of:
100-meter run
10 pull-ups
*Followed immediately by as many reps as possible in 3 minutes of: Freestanding handstand hold*
Rest 2 minutes before starting the second round.
*Every second of the handstand hold is a rep.
Post rounds and reps to comments.
Stimulus and Strategy:
This workout is a back-to-back combination of a sprint couplet and a high-skill gymnastics hold with a brief rest between rounds. Shoot to get at least 2 rounds in the first AMRAP by sprinting as fast as possible. Then, flip a switch, slow down, and try to manage a higher-skill movement under fatigue. Push the runs faster than usual and scale the pull-ups as needed to minimize rest. Remain on your hands for 5 seconds at a time on the handstand holds; it’s OK to shuffle a bit. If a 5-second freestanding inversion isn't manageable, scale to a handstand hold on the wall, a pike handstand hold, or a plank variation. The goal is to accumulate at least 1 minute of the hold across the 3-minute AMRAP. Complete this whole sequence twice with no rest between AMRAPs and 2 minutes of rest between rounds.
Intermediate option:
2 rounds for total rounds and reps / Complete as many rounds as possible in 3 minutes of:
100-meter run
5 pull-ups
Followed immediately by as many reps as possible in 3 minutes of: Handstand hold against the wall
Rest 2 minutes between starting the second round.
*Every second of the handstand hold is a rep.
Beginner option:
2 rounds for total rounds and reps / Complete as many rounds as possible in 3 minutes of:
100-meter run
5 jumping pull-ups
Followed immediately by as many reps as possible in 3 minutes of: Pike hold *
Rest 2 minutes between rounds.
*Every second of the pike hold is a rep.