Warm-Up
10 Minutes of Movement
40 Singles
20 Double Unders
100m Row
5 Close Grip Push-Ups
5 Strict Pull-Ups
Strength
Superset A and B, then rest 3 minutes.
A.
Ring or Bar Dips (Weighted)
4 Reps @ RPE 5
4 Reps @ RPE 6
4 Reps @ RPE 7
4 Reps @ RPE 8×1
B.
Chest to Bar Pull-Ups or Strict Pull-Ups ((Weighted)
4 Reps @ RPE 5
4 Reps @ RPE 5
4 Reps @ RPE 6
4 Reps @ RPE 7
4 Reps @ RPE 8×1
Strength Tip
After both movements are complete, rest 3 minutes. Build to 1 set of 4 in an RPE 8 for both movements A total of 5 working sets completed.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
15 Minute AMRAP:
60 Double Unders
300m Row
15 Handstand Push-Ups
Variation B:
15 Minute AMRAP
80 Double Unders
400m Run
15 Handstand Push-Ups
Workout Tip
For Variation A make sure the Handstand Push-Up section should not take more than 1 minute to complete. Scale repetitions as needed. If needed scale to Strict Dumbbell Press.