Warm-Up
7 Minutes of Movement.
200m Row at RPE6
10 Down-Ups
20 Ring Rows
10 Push-Ups
20-Second Handstand Hold
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
1 Minute Max Strict Pull-Ups
[Rest 3 Minutes]
EMOMx10
50% of Max Repetitions of Strict Pull-Ups Every Minute on the Minute for 10 Rounds.
[Rest 3 Minutes]
200m Row For Time.
[Rest 3 Minutes]
5 Rounds of 100m Row at 200m Row Pace.
Variation B:
1 Minute Handstand Push-Ups
[Rest 3 minutes]
EMOMx10
50% of Max Repetitions of Handstand Push-Ups Every Minute on the Minute for 10 Rounds.
[Rest 3 Minutes]
1 Minute Max V-Ups
[Rest 3 Minutes]
EMOMx10
50% of Max V-Ups for 10 Rounds.
Workout Tip
Make sure to keep track of your 1-minute max efforts, to base your back off sets off of them.