Warm-Up
A) 3 rounds:
20 seconds work /10 seconds rest
Alternating between movements
Step-Ups
Ring Rows
Double-Unders
B) 3 rounds:
150m Row
Then,
5 Box Jumps
5 Push-Ups
Workout
Every 3 Minutes for 9 Rounds:
Alternate between A, B and C
A.
10 Calorie Bike
10 Chest-to-Bar Pull-Ups
20 Double-Unders
B.
10 Box Jumps, 24”/20”
10 Bar Dips
200M Run
C.
500M Row
RX+: Chest to Bar Pull-Ups. Ring Dips.
RX: As is.
AX: Push-Ups. 400M Row.
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Each station in sections A and B should be completed in less than one minute. If needed, scale repetitions or movements to have rest in each section.