Skill Stamina


Every 1:30 x 4 Sets:

5-20 Unbroken toes-to-bar


Toes-to-bar stamina work


3 x 4-minute Rounds for Max Distance:

30 Alternating DB hang snatches 22.5/15kg

25 GHD Sit-ups

Max-metre Single-arm DB Overhead lunge in remaining time

*Rest 2:00 between


Rx+: 32.5/22.5kg

Active: 15 GHD Sit-ups or 35 Ab-mat sit-ups

Lifestyle: 15/10kg, 25 Ab-mat sit-ups


Challenging overhead and midline stability, whereby athletes will vye for max distance in intervals. The workout should see DB weights that allow 1-2 sets across rounds and 25ft of unbroken lunges on each side and GHD sit-ups or Ab-mat sit-ups that can be performed in one smooth set.