Warm-Up
8 Minutes of Movement
8 Ring Rows
4 Push-Ups
8 Air Squats
4 Wall Balls
8 Knee Raises
4 Sit-Ups
Strength
A.
1 Max Set of one of the following movements:
- Strict Pull-Ups
- Kipping Pull-Ups
- Chest-to-Bar Pull-Ups
- Muscle-Ups (bar or ring)
B.
- Multiply your max repetitions by 60%.
- That number is X
- After your max set perform X repetitions Every Minute on the minute for 8 Rounds
Strength Tip
Once you perform your max set multiply that number by .6. For example, 10 Kipping Pull-Ups were performed for the max set. 10 x 0.6 = 6. Perform 6 repetitions every minute on the minute for 6 Rounds.
Workout
Variation A:
For Time:
50 Wall Balls, 20#/14#
25 Toes-to-Bar
50 Sit-Ups
25 Toes to Bar
50 Wall Balls, 20#/14#
Variation B:
For Time:
2 Rounds
40 Air Squats
20 Jumping Squats
40 Sit-Ups
20 V-Ups
40 Walking Lunges
20 Jumping Lunges
2 Minute Rest
Workout Tip
For Variation A this is a sprint workout. Wall balls should be completed in 4 sets or less. Scale as needed. Scale Toes-to-Bar to V-Ups or Knee Raises.