Warm-Up
A) 1 Round:
500m Row
Then 3 rounds of:
8 Tempo Ring Rows (3-0-3)
8 Tempo Strict Dumbbell Press (3-0-3)
(3 seconds down, zero pause, 3 seconds up)
B) 1 Round:
10 Sit-Ups
10 Lunges
10 Sit-Ups
10 Air Squats
10 Sit-Ups
10 Wall Balls
Strength
Weighted Pull-Ups
2 sets x 5 reps @ RPE 7
Strict Pull-Ups
2 sets x 5 reps @ RPE 7
Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for your scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.
Strength Tip
In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Workout
Capacity
10 Rounds For Time:
8 Weighted Lunges
4 Dumbbell Snatches
2 Handstand Push-Ups
RX+: 50#/35# Strict Handstand Push Up, 4-inch deficit
RX: 50#/35# Kipping Handstand Push-Ups
AX:30#/20# Dumbbell Press
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
Weighted Lunges: you should be able to complete all lunges in 1 unbroken set.
Dumbbell Snatches: alternate each repetition.
Handstand Push-Up: choose the most appropriate variation that is the most challenging. You should be able to complete every set unbroken.