HPA GOLD:
EMOM for 20 Min:
1st: 10 UB C2B Pullups
2nd: 10 UB Thrusters @95-115
3rd: 30-50 UB DU's
4th: 10 BJ Step Down @24"
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20 Minutes low effort Assault Bike or 15 minute low effort run
HPA - Power
15 minute LIGHT rowing
*Perform 3-5 Strict HSPU EMOM
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5 min rest
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15 minute LIGHT AirBike
*Perform 3-5 Strict Pronated Chest to Bar EMOM
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rest as needed
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:08-:10 every :30 x 15 sets
Alt from Holding hanging knee raise to Holding hanging L-sit hold (:01 pauses in each hold)
https://youtu.be/XVRK-FbJySk
Power
ReplyDeleteSub 15 min airdyne for rower - 50-60 RPM
Strict HSPU x 5 x 15 sets EMOM (75 total, very happy with this)
HR Data for grins
Range 90-170
Avg 154
2 min recovery 160 to 113 sitting down
15 min airdyne 50-60 RPM
strict CTB pullup x 5, 5, 5, 3, 3, 3, 3, 3, 3, 4, 4, 4, 4, 4 (53 total, fatigued much faster here)
HR Data for grins
Range 127-170
Avg 161
2 min recovery 160-115 sitting down
Knee raise/L-sit combo x :08-:10 x 15 sets every 30
Was very happy with the HSPU, by far most strict I have done in a workout. The last two inches on pullups was what kept me from doing more. Was actually pretty happy with core work too, didn't know if I'd be able to do it on the :30, was tough but doable.