The focus here is to find a scaling option that you can practice and complete within about 30 seconds on each minute. Ideally this allows enough time for the arms to come back to life and hit another successful attempt.
"Kitana"
Fitness
Every 5:00 x 4 Sets
300m Run
15 Banded Pull-Ups
12 DB Push Press
Performance
Every 5:00 x 4 Sets
400m Run
21 Pull-Ups
12 Handstand Push-Ups
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: Sub 4:00 / set
Primary Objective: Complete each set as fast as possible
Secondary Objective: We are looking for the sets of Pull-Ups and Handstand Push-Ups to be completed in 2 sets or less
Stimulus: Gymnastics Conditioning
RPE: 8/10
Notes: Each set should have us running a strong pace just slightly below our 5k running pace to allow us to move to the pull-up bar and get into a big set here with the goal of completing them in 2 sets or less. We will then move to the Wall where we are looking to do the same and maintain a challenging unbroken set of Handstand Push-Ups. Each set should take in the range of 3:30-4:15 with the goal of completing all sets at an even split.
