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“Underground” DU SU HRPU (Time)


For Time [30 Minute Cap]:

100 Double Unders, 50 AbMat Sit-ups

25 Hand Release Push-ups

80 Double Unders, 40 AbMat Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:


12/9 Calorie Assault Bike

12/9 Calorie Row

12/9 Calorie Ski

200m Run

Singles 150, 120, 90, 60 30

RX+-Same as RX

RX -As written

50-59 -Push up on knees

60+-Push up knees, singles 100, 80, 60 , 40, 20


60 JR, 30 SU, 15 HRPU

40, JR, 20 SU, 10 HRPU

20 JR, 10 SU, 5 HRPU

9/7 Cal Row every 3 min

Bike/Ski/Row for calories or.200m run every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout

Every 3 minutes [starting at 0:00] you’ll complete 12/9 calories or a 200m run

With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “scored portion” of the workout

This should work out to roughly 1 minute of bike/ski/row/row and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups

Whenever you finish the bike/ski/row/run you’ll pick up wherever you left off in the workout

bike/ski/row/run take place on the [0-3-6-9-12-15-18-21-24-27…]

We’ll cap this workout at 30 minutes

If you hit the cap, put 30:00 as your score and add 1 second for every rep not delivered. Do not count the bike/ski/row/run


If you have 80+ unbroken double unders when fresh, look to complete this station as written

If you’re not quite there, see the “modifications” section for variations and time caps for each round


At the bottom of each rep, lift your hands off the ground to stop your momentum before pressing back up

Pick a number or variation that you allows you to clear the first set of push-ups in 1:30 or less

You can complete these from your knees if needed to reduce the weight you are pressing


Gymnastics Skill – HSPU (No Measure)

Gymnastics Skill

on the 0:00, 1:30, 3:00, 4:30, 6:00

Choose your level:

1 Set of Strict Handstand Push-ups

1 Set of Kipping HSPU

:30 of Kipping HSPU attempts

:30 of attempting to get on wall

1 Set of Box HSPU

1 Set of Dumbbell Strict Press

Try to Hold the Same Number Across