Warm-Up
A) 3 Rounds:
200m Row
10 Ring Rows
10 Dumbbell Strict Press
B) 2 Rounds:
15 Sit-Ups
3 Burpees
10 Knee Raises
3 Burpees
5 Toes-to-Bar
3 Burpees
Strength
Deadlift
3@ RPE 6
3@ RPE 7
3@ RPE 8×3 sets
Strength Tip
Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump.
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
2 Rounds:
12 Dumbbell Snatches, 50#/35$
12 Burpees
6 Bar Muscle-Ups
Then,
2 Rounds:
12 Dumbbell Snatches, 50#/35#
12 Burpees
12 Chest-to-Bar Pull-Ups
– Note: no rest between the rounds.
AX: Pull-Ups for the first 2 rounds. Ring Rows for the second 2 rounds.
Workout Tip
Dumbbell Movements: each round of dumbbell movements should be completed in 60 seconds or less, scale load as needed.
Bar Muscle Up/ Pull-Ups: you may scale the movement to kipping pull-ups for the first 2 rounds then reduce the difficulty and perform ring rows for the second 2 rounds.