Warm-Up
A) 3 Rounds:
8 Calorie Bike
16 Walking Lunges
8 Hand Release Push-Ups, with a pause
B) 2 rounds:
3 Strict Ring Pull-Ups
4 Step-Ups
3 Strict Ring Dips
4 Step-Ups
Strength
EMOMx12:
Minute 1 – Muscle Ups + Dips
Minute 2 – Max Calorie Bike
Minute 3 – Rest
Objective: choose a muscle-up variation (ring or bar) and complete muscle-ups plus a certain amount of dips in the minute 1 section. In the second minute complete a submaximal effort on the calories on the bike and the third minute is rest. Repeat for a total of 4 rounds.
Minute 1:
RX+: 3 Muscle-Ups + 6 Dips
RX: 2 Muscle-Ups + 4 Dips
AX: 1 Strict Pull-Ups + 8 Hand-Release Push-Ups
Workout
Every 2 min x 6 Rounds:
A.
400m Run
B.3 Rounds:
20 Double-Unders
10 Dumbbell Push Press, 50#/35#
5 Toes-to-Bar
Workout Tip
Each section should be completed in 2 minutes or less, scale as needed.