1/9/2025

Pause Bench Press

Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom)
in 12-15 minutes

The Mole

Affiliate Compete (RX+)

100m Run

15 Strict Handstand Push Ups

200m Run

25 Handstand Push Ups

300m Run

35 Push Ups

300m Run

25 Handstand Push ups

200m Run

15 Strict Handstand Push Ups

100m Run

Freedom (RX'd)
100m Run
10 Strict Handstand Push Ups
200m Run
20 Handstand Push Ups
300m Run
30 Push Ups
300m Run
20 Handstand Push Ups
200m Run
10 Strict Handstand Push Ups
100m Run

Independence
100m Run
8 Strict Handstand Push Ups or 10 kipping HSPU
200m Run
16 Handstand Push Ups
300m Run
24 Push Ups
300m Run
16 Handstand Push Ups
200m Run
8 Strict Handstand Push Ups or 10 kipping HSPU
100m Run

Liberty
100m Run
10 Push Ups
200m Run
15 Bar Push Ups
300m Run
20 Dumbbell Push Press (light)
300m Run
15 Bar Push Ups
200m Run
10 Push Ups
100m Run

• Target time: 11-13 minutes

• Time cap: 15 minutes