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Warm Up:

200 meter run

400 meter run

200 meter run

Time yourself – rest 1:1

 

Set the clock for 59 or 60 minutes

Every other minute on the minute, you will be working on a higher skilled move for Max Effort (ME).

Even minutes = work

Odd minutes = rest

Do whatever progression you are currently at (Examples are given below)

Print this out and write down your times for the runs and the reps you get for each of the rounds below!

 

Minute

0. ME Pull-Ups
1. Rest
2. ME Pull-Ups
3. Rest
4. ME Pull-Ups
5. Rest
6. ME Pull-Ups
7. Rest
8. ME Pull-Ups
9. Rest
10. ME Double Unders
11. Rest
12. ME Double Unders
13. Rest
14. ME Double Unders
15. Rest
16. ME Double Unders
17. Rest
18. ME Double Unders
19. Rest
20. ME Handstand Push-Ups
21. Rest
22. ME Handstand Push-Ups
23. Rest
24. ME Handstand Push-Ups
25. Rest
26. ME Handstand Push-Ups
27. Rest
28. ME Handstand Push-Ups
29. Rest
30. ME Pistols
31. Rest
32. ME Pistols
33. Rest
34. ME Pistols
35. Rest
36. ME Pistols
37. Rest
38. ME Pistols
39. Rest
40. ME Dips
41. Rest
42. ME Dips
43. Rest
44. ME Dips
45. Rest
46. ME Dips
47. Rest
48. ME Dips
49. Rest
50. ME Toe-2-Bar
51. Rest
52. ME Toe-2-Bar
53. Rest
54. ME Toe-2-Bar
55. Rest
56. ME Toe-2-Bar
57. Rest
58. ME Toe-2-Bar
59. Rest

 

Finisher:

200 meter run

400 meter run

200 meter run

Match or beat your warm up times – rest 1:1

 

  • Pull-Ups – no bands, create your own bar/height to attain each time
    • Pick your own progression
      • Examples include: holds, negatives, jumping, kipping, butterfly, strict, L-Sit
  • Double Unders
    • EVERYONE PRACTICES DOUBLES, NO SINGLES
  • Handstand Push-Ups
    • Pick your own progression
      • Examples include: holds, 2 ab mats, 1 ab mat, kippingm strict
  • Pistols
    • Pick your own progression
      • Examples include: heel on 10lb plate, heel on 5lb plate, heel on 2.5lb plate, nothing under heel
      • Get to the spot right before you lose balance and pop up
      • Each minute, try and get slightly lower than the previous one
  • Dips
    • Pick your own progression
      • Example include: dips on boxes, holds on the dip bar, bar dips, ring dips
  • Toe-2-Bar – create your own bar/height to attain each time
    • Get your body in that kipping motion behind the bar