Tuesday 11-8-16


Today will be a series of “Tests” in Gymnastics proficiency. Record your scores in BoxBoard or in your workout journal.

interval3Pull Up Test
AMRAP 1:30 Max Pull Ups
Rest 1:00
AMRAP 1:00 Max Pull Ups
Rest 30s
AMRAP 30s Max Pull Ups

Strict HSPU Test
1-Attempt at Max Effort Strict HSPU (sub Push Ups)

Double Under Test
AMRAP 2: Double-Unders

Barbell Facing Burpee Test
AMRAP 2:00 Barbell Facing Burpees
Rest 30s
AMRAP 1:00 Barbell Facing Burpees
Rest 30s
AMRAP 30s Barbell Facing Burpees



Run 4x400m

Rest 2 minutes between each. These should be hard and fast. Keep intervals within 3-5s of each other.