For TimeIntermediateDaily~25 min
Pull-Up, Push-Up & 4 more
Partner
For time:
10 rounds of:
5pull-ups5push-ups
Rest as needed
5 rounds of:
10GHD sit-ups10back extensions
Rest as needed
2 rounds of:
25wall ball shots (20/14 lb) (to 10/9 ft)25box jumps (24/20 in)
Rest as needed between sections
Equipment
Pull-Up BarBoxGHDWall Ball
Workout Details
- Stimulus
- Three distinct couplets with descending time domains. First couplet: upper-body stamina endurance (8-10 min). Second: midline stability endurance (6-8 min). Third: powerful leg-dominant sprint (4-6 min). Rest fully between sections to maintain quality and intensity.
- Score Type
- Time
- Rep Scheme
- Complex