10 Min AMRAP @ 75% Effort12/8 Cal Bike2 Strict Pullup (add 2 reps per round)12/8 Cal Row 1 Wall Walk (add 1 rep per round)Rest 510 Min AMRAP @ 80% Effort5 Strict HSPU10 Burpees to 6″15 GHD Situps20 Alt Box Step Ups24/20″ 1 Regular Rope Climb15′ 30 Criss Cross Single UndersRest 510 Min AMRAP @ 85% Effort200m Run1 Legless Rope Climb to 15’10m HS Walk
WODprep Strategy Top Tips:
- Aerobic Efficiency: Balance intensity with controlled breathing to sustain stamina throughout each AMRAP.
- Adaptive Scaling: Adjust pull-ups, wall walks, rope climbs and handstand walks based on individual capacity to maintain continuous movement.
- HSPU and Burpee Technique: Preserve energy through efficient handstand push-ups and controlled burpees. Focus on smooth transitions
- Rope Climb: Use efficient technique, using your legs as much as possible. Ensure a secure grip on the rope.
- Wall Walk: Start with good plank position, and move slowly up and down the wall. Focus on controlled movement to engage your shoulders and core.
- Consistent Running Pace: Maintain a steady pace during the 200m runs in the final AMRAP, reserving energy for the legless rope climb and handstand walk.
Check out this video for my top 3 advanced drills…
Want to more about handstand walks (HSW)?
FREE HSW TRAINING GUIDEHANDSTAND WALK HERO (8 WEEK COURSE)
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