Warm-Up
A) EMOMx10:
Odd: 40-second Push-Up Plank
Even: 10 Ring Rows + 5 close grip Push-Ups
B) 3 round:
10 cal Bike
10 Knee Raises
5 Negative Dips
Strength
EMOMx12:
Minute A- Muscle-Ups.Dips
Minute B- 1 Min Sub Max Calorie Bike
Minute C- Rest
Strength Tip
Objective: choose a muscle-up variation (ring or bar) and complete muscle-ups plus a certain amount of dips in the “A” minute section. The second minute completes a submaximal effort on the calories on the bike and the third minute is rest. Repeat for a total of 4 rounds.
“A”
RX+: 3 Muscle Ups + 6 Dips
RX: 2 Muscle Ups + 4 Dips
AX: 1 Strict Pull-Ups + 8 Hand-Release Push-Ups
Workout
EMOMx12:
A- 4-8 Unbroken Strict Pull-Ups
B- 4-8 Strict Handstand Push-Ups
C- 15 GHD Sit-Ups
– Rest 60 Seconds
Note: each station should have 10-15 seconds of rest. Scale as needed.
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.
The goal is to get quality movement in and some good abdominal work. Scale the rep ranges for what is appropriate to you. We will be doing these movements and these ranges for the next 4 weeks.