For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are “nose to floor”.
For beginners, scale with the appropriate development progression for the pushing movements. Focus on range of motion and power output — if your reps are slowing to the point that you are getting too much of a break with the cardiorespiratory training, switch to the next easiest movement (switch from full push-ups to “girl push-ups”, wall push-ups, etc.)
Shoot for the 400 meters if that’s a distance you can do, even if you need to walk the whole thing. Don’t be intimidated! This is a mental toughness day.
Everything you’ve got, every workout!
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