Beyul Training

Workload:

Complete without rest:

• 20 Front Squats (55% 1 Rep Max)
• 1 Rope Climb
• 15 Front Squats
• 2 Rope Climbs
• 10 Front Squats
• 3 Rope Climbs
• 5 Front Squats
• 4 Rope Climbs

Rest 5-10 Minutes then:

Max Handstand Hold for time

Notes: The workout is not for time.  This does not mean you take your sweet time with the workout, it simply means you don’t have a clock running while you do the work.  You complete the movements with little to no rest, but QUALITY of the movements is key.  For the front squats make sure you keep a nice rack position of the bar and you are hitting at least parellel on each repitition.

Don’t have a panic attack that the clock isn’t on.  The clock is not the only indicator that you are working hard and improving.  The clock is one tool, and duration one variable and many times they are not even the most important ones.

If you don’t have a 1 rep front squat perform the WOD with Goblet Squats (Holding a dumbell or kettlebell on your chest and squatting) with a manageable weight.  If you don’t have a rope climb please perform the substitution but double the reps (2, 4, 6, 8).

If you don’t have a handstand hold perform a plank hold (top of push-up position).  As soon as your hip is not aligned with your chest (saggy butt or butt in air) the plank doesn’t count.