Then get into the Sandbag and Wall Walks with practice and form of how to lap and hold the Sandbag. Then get into the Wall Walk and working to maintain as straight an arm position as possible on the way up as on the way down.
"All That"
25:00 EMOM
Minute 1 - 3 Wall Walks
Minute 2 - 14/11 Row Calories
Minute 3 - 1/1 Turkish Get Ups 24/16kg
Minute 4 - 5 Shuttle Runs (7.5/7.5m = 1 Rep)
Minute 5 - Max Sandbag Bear Hug Hold (1 sec = 1 Rep)
Sandbag: 55/45kg
Objectives / Stimulus / RPE / Workout Strategy
Goal: Earn :10 of Rest Each Minute
Score: Total Reps / Time Held on Sandbag
Stimulus: Midline Stability / Aerobic Threshold
RPE: 7/10
Primary Objective: Consistent Machine Paces
Secondary Objective: 30+ sec Sandbag Hold
Strategy: This 35:00 EMOM is meant to be a challenge due to the longer nature of the workout more than how hard each minute is meant to be. The way this workout flows, the first 4 minutes of work are really almost like a buy-in of required work until the Sandbag movement where you have the choice to go as long or as short as you like in order to accomplish the rest of the workout. You must get each minute done in order to have the 5th minute of work be counted. Imagine this as 6 Rounds with a cash-out max sandbag carry each round. Try to keep minutes 1-4 as smooth as possible as hanging onto the Sandbag will get hard especially as your breathing begins to elevate
Optional Accessories
For Completion
3-4 Sets
10 Strict Handstand Push Ups, Add Deficit if Able
10 Ring Rows, Feet Elevated if Able
Scale to HR Pushups
These handstand push ups do not need to be unbroken the whole time, but you should certainly start that way. Pick a challenging deficit/foot placement for the ring rows that follows the same thought process - but still make sure to be able to make contact with the ring at the top.
