For time:
400-meter run
30 toes-to-bars
400-meter run
10 wall walks
400-meter run
30 toes-to-bars
400-meter run
Post time to the comments.
Stimulus and Strategy:
This bodyweight workout will challenge your core stamina in different ways. Push the pace on the run efforts, finishing each in 2 minutes or less. If needed, scale to either 300 or 200 meters to practice running at a faster pace. Scale the toes-to-bar volume first and then, if needed, substitute with knees-to-chests or hanging knee raises to maintain sets of 5 or more. Finish the toes-to-bar variation in under 3 minutes each set. Prioritize full range of motion wall walks if possible. If you can climb the wall fully without losing control or bending your elbows, but the volume is too high, reduce it to 5 or 7 reps. If you can't fully climb the wall without losing a straight arm, scale the range of motion.
Intermediate option / For time:
400-meter run
30 hanging knee raises to chest level
400-meter run
5 wall walks
400-meter run
30 hanging knee raises to chest level
400-meter run
Beginner option / For time:
200-meter run
20 hanging knee raises to waist level
200-meter run
5 inchworms + push-ups
200-meter run
20 hanging knee raises to waist level
200-meter run