Friday 20200612

We love a good descending rep scheme workout! Today’s workout is a high volume triplet of bodyweight movements. We introduce a not too common movement with the Deficit or Hand Release Push Ups, adding a deeper ROM.

For the workout today, it is very tempting to come out of the gate hot on a descending rep scheme like this, but pump the brakes! We’ve got 84 reps of each movement to get through and the shoulders will be feeling the double dip of the TTB and Deficit HRPU. Most won’t be going unbroken throughout and should employ a strategy to rest BEFORE it becomes necessary, this means taking shorter and more efficient sets. For the Box Jumps, you should be utilizing the “Jump Up, Step Down” technique to keep their heart rate under control and Achilles safe.


Warm-up (No Measure)


3 Inch Worm + Push Up

10 Scap Push Ups

20 Alt. Shoulder Taps

10 Tuck Ups

10 Scap Pull Ups

10 Kip Swings

*This should be a slow and intentional Warm Up…not looking for max rounds


Metcon (Time)



Deficit or Hand Release Push-Ups*

Box Jumps (24/20)

Toe to Bar

*Option to setup Push-Up with deficit on plates or DBs.

(Score is Time)


Metcon (No Measure)

TABATA (8 SETS, :20 ON / :10 OFF)

MOVT 1 – Russian Twists

MOVT 2 – Superman Hold

(No Measure)

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