Warm-Up
A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk
B) 2 Rounds:
10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light
Strength
A. Pushing Variation
Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press
12 @ RPE 6
12 @ RPE 7×2 rounds
Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
A. Pulling Variation
Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups
12 @ RPE 6
12 @ RPE 7×2 rounds
Objective: build strict shoulder strength, and to take time and work on the pulling movements.
Workout
30-20-10 for time:
Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round
Workout Tip
Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.
Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.