General Warm Up (5-12)
Row/Bike 1:00 (:20 easy, :10 hard)
Banded 7’s
25′ Inchworm (no pushup)
Specific Warm Up (12-25)
HSPU:
:30 HS Hold
3-5 Negative HSPU (:03 lower, fall off wall, kick up and repeat)
5-10 Knees to chest while in headstand (working on balance for the kip)
3-5 Kipping HSPU
Ring Dip:
:20 Ring Support
3-5 Negative Dip (:03 lower, jump back up and repeat)
5-10 Jump/Kipping Dip Work (focusing on timing for the kip)
3-5 Kipping Ring Dip
Pushup:
:20 Bottom Pushup Hold (chest barely off the ground so it’s active hold)
5-7 Pushups Hands Wide
5-7 Pushups Hands Diamond
5-7 Normal Pushups
Primer (25-30)
3-2-1
Handstand Pushup
Ring Dip
Pushup
RXConditioning (33-43)
“JT”
21-15-9
Handstand Push up
Ring Dip
Push Up
For time
Goal: Sub 6:00
Cap: 10:00
Intermediate: First priority is to scale reps down before movement substitutions.
Pike HSPU off box or abmat, banded ring dip
Baseline: 12-9-6
Pike HSPU from ground, leg supported ring dip, kneeling or wall push up
(45-60)
800m-1 mile run (or 1K-2K row)
+
1:00 Barbell in rack Tricep Smash (each side)
:30 Pec stretch (each side, on rig or wall)
1:00 Lat Smash (each side, KB on ground)
(0-5)
Today we attack a redundant/interference heavy Hero workout, JT. This was the very first Hero workout CF ever named and created. It is one that creates much frustration due to the limitation being local muscle endurance in the chest, triceps and shoulders long before it becomes a breathing/conditioning limitation. Don’t fret, the value is in the struggle regardless. Most assume it isn’t as valuable of a session if it doesn’t involve a punishing/breathtaking stimulus, but that is far from the truth. Training is simply stress, and when applied in a variety of ways this kind of stress can help you go longer and harder in the the punishing/breathtaking ones we often see at the top of the popularity contest.