26th, 27th, 28th, 29th July 2019

26/07 - Friday -

Eva

5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 32-kg kettlebell
Women: 24-kg kettlebell

Scaling
This classic benchmark is a long workout with significant volume. Reduce the volume or go lighter, but expect to need multiple sets to complete each set of 30 reps.

Beginner Option
5 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 pull-ups

Men: 16-kg kettlebell
Women: 12-kg kettlebell

27/07 - Saturday -

For time:
Run 800 meters
Then, 10 rounds of the couplet:
10 handstand push-ups
10 single-leg squats
Then, run 800 meters

Scaling
The gymnastics movements between the running require strength, skill and endurance. Reduce the volume or modify the movements to ensure you do not stall in the 10-round gymnastics couplet. Ideally, the reps are performed unbroken or in no more than two sets.

Beginner Option
For time:
Jog 400 meters
Then, 10 rounds of the couplet:
10 knee push-ups
10 squats
Then, jog 400 meters

28/07 - Sunday - Open Box from 09:50am to 11:50am

29/07 - Monday -

Overhead squat 3-3-3-3-3 reps

The Sehgal Family Mrs. Shirin Sehgal Mr. Amit Sehgal
Adhish Chhabra