4-5 sets of:
20s Sprint (90-95%)
40s fast Pace
3min easy Pace
1min fast Pace
Rest 3min
- the 20s Sprint is not supposed to be all out, so you should be able to hold your pace for the whole 20s, but it should be tough. Then you continue directly with the 40s at your fast pace, which you shouldn't be able to hold much longer than the 40s (the sprint before makes this really tough). The 3min easy pace should be slow enough so that you can recover a little bit. The last 1min at fast pace should be the same pace as the 40s before.
Only do a 5th set if you were able to hold your paces in all sets!
10 rounds for time of:
5/3 strict HSPU (scale to kipping)
5 Front squats (80/55kg - scale to 70/47,5kg)
5 Burpee over bar
- 15min cap -
Other possible equipment:
2xDB/KB in Front rack
1xDB/KB in Front rack (switch sides as needed)