400 m run
21 Jumping Pull-ups
9 Burpees-> Bodybuilders-> To a box
This is should be high breathing and high heart rate with CONTINUOUS movement. Modify the movements to ensure this happens. Some clients may be shocked to see jumping pull-ups as the “Rx”… if there is resistance it’s because they don’t understand the INTENT. It’s important that you address that up front if your community is one that thinks jumping pull-ups are “easy”… there is no such thing as an easy movement when done appropriately. If we look back at the template you’ll see that this is technically Vpp… and those jumping pull-ups achieve that best. This workout leaves absolutely no excuses to keep moving hard and fast – no breaks, fast transitions. The day winners will have to fight for every second.