Strength :
Super Set x3
5-8 Strict Handstand Push Up
Directly Into
Max Handstand Hold
Rest 2 Min Between Sets
Conditioning :
1) 3 Rounds
11 Hang Power Clean (50/35)
11 Pull-Ups
-5 Lateral Burpees Over Barbell-
2) 3 Rounds
9 Hang Power Clean
9 Pull-Ups
-10 Lateral Burpees Over Barbell-
3) 3 Rounds
7 Hang Power Clean
7 Pull-Ups
-15 Lateral Burpees Over Barbell-
4) 3 Rounds
5 Hang Power Clean
5 Pull-Ups
-20 Lateral Burpees Over Barbell-
5) 3 Rounds
3 Hang Power Clean
3 Pull Ups
-25 Lateral Burpees Over Barbell-
Scale Up :
Rx+ : Replace Pull-Ups with Chest-to-Bar in all rounds
Rx++ : In Rounds 1 and 2: Replace Pull-Ups with Chest-to-Bar.
In Rounds 4 And 5 Replace Pull-Ups with Muscle-Ups.
ENDURANCE
Hero W.O.D Zeus
3 Rounds For Time
30 Wall Ball Shots (9/7 kg)
30 Sumo Deadlift High-Pull (35/24)
30 Box Jump
30 Push Presses (35/24 kg)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)
Beginner: 50-60 minutes
Intermediate: 40-50 minutes
Advanced: 30-40 minutes
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