10 Clapping Push-ups
5 Candlestick to Handstand
AMRAP 12 min.
A nice simple body-weight triplet for hump day! Twelve minutes of pushing and Running. We have only prescribed the Inverted Burpee for the Competitors on paper, but if you want to give it a go, have at it! The alternative is the Candlestick to Handstand Hold. The Handstand Hold is just a kick up, pause and gain control—maybe 2 sec. up there before coming down.
We ran on Monday, but only 800 m, so today is Running day. The goal is to rack up around 1 k of Running today in 12 min.
Today, we want the Runs to be the focus. Everyone needs to Run fast. This will make it a little harder to perform the Push-ups and Candlesticks quickly, but that is OK. There is always a tradeoff in workouts, and today we will use the time-consuming Candlestick as the point where you can breathe and get some active recovery.
Ideally, the Push-ups are done unbroken, or maybe deliberately broken into two sets of 5 so that you can keep the pace throughout the workout.
Shoot for at least five rounds today.