Workout of the Day
In teams of four, with only one partner working at any one time, complete the following for time:
100 Handstand Push-Ups
200 Pull-Ups
300 Wall Ball Shots
400 Kettlebell Swings
You may partition the repetitions amongst your team members as you like, but you must complete the workout in order – i.e., complete all HSPU before moving to Pull-Ups.
If a member or members of your team are unable to perform certain movements, your coach will provide a substitution with a number of reps attached to it – for example, if substituting push-ups for HSPU, you might have to do 2 push-ups for every 1 HSPU, or you might be able to perform a wall climb that would count as 2 HSPUs. Talk to your coach and they will give you a modification that is appropriate for your ability level.
Teams will get only one station for each exercise. Thus, the team will line up directly behind the team members performing HSPUs, and may only switch partners when the working team member comes down and physically tags their partner in. For the pull-ups, you get one pull-up bar – line up and tag in your next partner when it’s time to switch. If you’re using the same weight for wall ball and KB swings, you only get one ball and one KB. If you have a mixed team using different weights, you can use different weights, but you must treat it as if you only had one – you cannot hover over the unused ball or KB while your partner is working. We want to work on communication and quick transitions with your partners.
Leave a Reply