Sat Apr 20 "Quarterfinals Workout 3"

Move

3 Rounds:
10 Push-ups
20 Abmat Sit-ups

2 Rounds:
10 Dumbbell Push Presses
20 Knee-Raises

1 Round:
10 Dumbbell Strict Presses
20 Pull-ups

Train

“Quarterfinals Workout 3” (15 Min Cap)

3 Rounds:
10 Handstand Push-ups
20 Toes-To-Bar

2 Rounds:
10 Strict Handstand Push-ups
5 Rope Climbs @ 15’

1 Round:
10 Wall-Facing Handstand Push-ups
20 Ring Muscle-ups

Stimulus

Select movements that are challenging but allow you to keep moving forward. Goal would be to at least finish the first 5 rounds in the 15 minute window.

Guide

• Start standing tall with your back to the handstand push-up wall.

• At “Go,” turn around and complete 10 handstand push-ups.

• Then move to the bar and complete 20 toes-to-bars.

• Complete 3 rounds of this sequence.

• Next complete 2 rounds of 10 strict handstand push-ups and 5 rope climbs.

• Finish with 1 round of 10 chest-to-wall handstand push-ups and 20 muscle-ups.

• Your score is the time taken to complete the workout