3 ROUNDS - FOR TIME
25 Push Ups
800m Run
General Warm Up
3-5min of Cardio of choice, followed by:
3 ROUNDS
:30 of Plank Up Downs (or Front Plank)
10 Box Step Ups (Or Lunges)
10 Squat Thrust + Box Jump*
*1 Squat Thrust + 1 Box Jump x 10. If you don’t have a box, apply the same idea to the power jumps.
Specific Warm Up
First, play around with the options in the Push Up video and decide on which variation or variations work best for you. Remember, this is a lot of reps! Be sure that whatever you decide on is very doable for you when fatigue sets in!
Then, hit our beloved Hinshaw Warm Up, followed by a 1-2min run to put it all together.
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
3 ROUNDS - FOR TIME
25 Push Ups
800m Run
Workout Notes
OoooooooWEEEE this one looks like a doozy. Looks like good Murph-prep! Probably just a coincidence though…
The goal of this workout is to do the three rounds of work in as little time as possible. However, each movement of this couplet has a substantial amount of reps to accomplish! Even for folks who are good at push ups (not most of us…) 25 at a time is a serious endeavor. For that reason, make sure that, at the very least, you can perform whichever push up variation you choose in 5 fast sets of 5. What does that mean? It means 5 in a row without hesitation or struggle, followed by no more than 10-20 seconds sitting on your knees or in Child’s pose before you get right into your next set. Keep in mind that these push ups should also be PRETTY! If you can’t adhere to those guidelines with a full push up, step your variation down a bit (see modifications) and/or reduce the rep count to something you CAN knock out in 3-5 quick sets. One more time for the cheap seats: the goal of this workout is to keep moving. It is not to sit/stand around for minutes at a time, hoping that your arms suddenly find new life.
The run is long too! A standard 800m run in a workout like this should be around 4 minutes of running. That means that this workout has 12min of JUST running in it before we even add on all the push ups! Suit up for a tough one here, folks. I’m looking forward to getting after this one!
Push Up Modifications
For this, you can use any Push Up variation found in the Push Up video (as long as you are using FULL RANGE OF MOTION) or any pressing movement that you like, such as: Dips, Bench Press, Dumbbell Bench Press, Floor Press, or Strict Press.
Run Modifications
You can either use the magic number of ~4min, or shoot for an equivalent in the Cardio Resources page. No matter how you cut it, you should be very out of breath at the end of each “run!”
Optional Accessory Work
Take your now-noodle-like arms and SAFELY practice some Handstands / Inversions!
Cool Down
1-2min in Couch Stretch on each leg
1-2min in Forward Folds (on each leg, if necessary)