On a 20-minute clock for total reps / 0:00-5:00:
200-meter run
Max freestanding shoulder taps
5:00-10:00:
200-meter run
Max skin-the-cats
10:00-15:00:
200-meter run
Max L pull-ups
15:00-20:00:
200-meter run
Max deficit push-ups
♀ 2-inch deficit
♂ 4-inch deficit
Post reps to comments.
Stimulus and Strategy:
Today’s workout combines monostructural conditioning with gymnastics. Each 5-minute window begins with a 200-meter run, followed by max reps of a single gymnastics movement. Push the pace on every run. The transition to the gymnastics skill provides a natural opportunity to recover while continuing to work. Choose challenging variations that still allow you to accumulate quality reps safely under fatigue. This is an opportunity to practice and build stamina in movements you may not get to focus on regularly. Stay aggressive on the runs, remain disciplined with your movement quality, and make the most of each interval.
Intermediate option / On a 20-minute clock for total reps: 0:00-5:00:
200-meter run
Max wall-facing handstand shoulder taps
5:00-10:00:
200-meter run
Max skin-the-cats
10:00-15:00:
200-meter run
Max strict pull-ups
15:00-20:00:
200-meter run
Max push-ups
Beginner option / On a 20-minute clock for total reps: 0:00-5:00:
100-meter run
Max plank shoulder taps
5:00-10:00:
100-meter run
Max ring hanging leg raises
10:00-15:00:
100-meter run
Max foot-assisted pull-ups
15:00-20:00:
100-meter run
Max hand-elevated push-ups