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Workout of the day – Monday September 4th 2023

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Warm up

400m run, then, 2 rounds per side:

5 single KB suitcase deadlifts

5 single KB cleans

5 single KB floor presses


For time: 10-9-8-…-3-2-1 reps, for time of:

Deadlift at 1.5x bodyweight

Bench press at 1x bodyweight

Clean at 0.75x bodyweight

Time cap: 30 min



For time:

800m run

— then, 2 rounds of:

50 burpees

40 pullups

30 pistols

20 American KBS 24/16 kg

10 handstand pushups

— then:

800m run

Time cap: 38 min

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Scaling: Use a strong band for pullups that would allow you to do a set of 15-20 when fresh. Otherwise, scale to ring rows.

Replace the pistols with your pistol progression of choice (Curtsy squat, lateral box step ups, single leg squat to box, regular lunges).

Handstand pushups should be done in a maximum of 2 sets, regardless of the scaled movement you choose.