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Timberwolf Fitness Roseville – WOD
Falkel (AMRAP – Rounds & Reps)
Complete as many rounds and reps as possible in 25 minutes of:
8 handstand push-ups
8 box jumps
1 rope climb to 15 feet
F: 24-inch box
M: 30-inch box
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here
Notes: For most, this is a Handstand Push Up workout. For few, their pushing/pulling capacity is elite, and it becomes a Box Jump workout. Regardless of which group you fall into, you must respect the accumulation of reps as much as the time you’re moving. This is going to be very high volume, so proper pacing is extremely important. For the majority of athletes, breaking the HSPU up from round 1 is wise, but athletes should not be spending more than 1:00 on them each round. If you’re proficient at Strict HSPU and have higher capacity, go for it. The Box Jumps should be completed with a step down and at a very smooth pace. There’s no need to rush here. It’s the only time in the workout that the arms aren’t being worked. Spend no longer than 1:00 on these reps, preferably closer to 0:30. Female scales are rarely seen in any of the early hero workouts. If you can do the 30, great. If not, the 24 will do the trick. The single Rope Climb every round is an opportunity to use great technique, not speed.
Falkel (scaled) (AMRAP – Reps)
25 min AMRAP:
8 dumbbell strict press
8 box jumps @ lower height or box step ups
1 partial rope climb/6 ring rows/6 banded or jumping pull ups