Benchmark
“Duende“ 7:48 (Catharsis– “Passion”)
6 Rocking chair
6 Strict or kipping pull-up (Or 9 jumping pull-up. No butterfly.)
6 Jump squat
Complete as many rounds and partials as possible in 7:48. Note results.
5 minutes rest, then:
1 max rep set push-up
1 minute rest
1 max rep set underhand bodyweight row
1 minute rest
(Up to) 50 reps jumping practice
Push-up/ Bodyweight row: Rest as needed in the plank or pike positions.
Both: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).
Jumping: Choose several variations that need improvement/ documentation, and break into sets of 5-10 reps, interspersing rest. Suggestions include but are not limited to: Box jump, broad jump, tuck jump, box jump from the bottom.