Tabata 1 round

Alternate these movement during the tabata

Hollow hold
Handstand against wall
Side plank
Other side plank

Kipping pull ups practice 10-15 min

Do this 4-5 times,

1 Jump to deadhang
2 Jump to deadhang, kip back and forth then stop in deadhang
3 Jump to deadhang, kip with control for 10 sec
4 Jump to deadhang, kip and pull yourself up towards the bar when your body is behind the bar, then drop down.
5 same as 4 but now push yourself from the bar then drop down
6 Same as 5 but when pushing hold on to the bar and go for the next kip and pull up.

Pull yourself backwards in every swing, don’t just hang in the bar.

Handstand push up practice 10-15 min

1 Place your head on an ab-mat, hand on the sides forming a triangle

2 Place your knees on the elbows and hold for 5 sec

3 From position 2 extend one leg at the time towards the roof, hold for 5 sec

Remember the tension in the body for next step

4 Kick up to the wall, remember how much you had to control the body in step 3, replicate that. Then lower yourself down into the ab-mat, then let your feet come down to the floor. Repeat this 5-10 times.

5 Keeping the tension in the core and arm and hands at all time, lower your knees and kick up to the roof, letting the heals come to rest at the wall in the end.
Remember to always have a neutral neck position, you don’t have to look down on the floor, the top of your head must touch ab-mat, not the forehead.


In teams of 2, share anyhow

Form time TC 12 min

50 Handstand push ups
50 Chest to bars
50 Burpee box jump overs
50 Pistols

L1: Time cap 8 min
L2: –
L3: 30 HSPU, pull ups, boxpistols
L4: 30 Box HSPU, 25 pull ups, 50 goblet squat 24/16kg