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
10 @ RPE 6
10 @ RPE 7×2 rounds
– 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 Push-Ups
10 @ RPE 6
10 @ RPE 7×2 rounds
Objective: build strict shoulder strength, and to take time and work on the pulling movements.
Workout
15-12-9-6-3:
Bar Dips
GHD Sit-Ups
Box Jumps, 24″/20″
Workout Tip
Dips: each round of dips should not take more than 3 sets each round. Scale as needed.
GHD Sit-Ups: scale to toes to bar if no GHD is available.