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ChalkBox Training – ChalkBox Group Class


Warm-up (No Measure)

2 min jump rope or 400m run, then…

3 rounds of 10-20m single arm OH carry (each arm), 10 ring rows, 10 push-ups, 10 goblet squats, 10 hollow rocks, 3 inch worms

Mobility/Activation/Prehab: Hip

Skills & Drills

Handstand Push Ups

Spend 8 minutes practicing handstand progressions and/or strict HSPU


Back or Box Squat

A1.) Back or Box Squat – 5 sets of 5 reps, same weight across, 65-75%.

Half Kneeling Single Arm DB Press

A2.) Half Kneeling Single Arm DB Press – 5 sets of 6 reps, each side, same challenge with all sets.


“5 4 3 Row intervals” (Time)

For Time:

500m row (Record this separately as a benchmark)

Rest 2 min

400m row

Rest 2 min

300m row

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: Men: 3:30 – 4:30, Ladies: 4:00 – 5:00. Log combined row times only, not the rests in this case.

Coaching Tips: Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90-95% intensity. Hit the 400 with all you got, then just try to hang on for the final 300. Doing 2-3 short, fast, pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval.


Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP – 10 toes to bar, 15 wall ball.


3 sets of 10-15 GHD sit ups in a super set with 15 Jones squats.