Warm-Up
A) 3 Rounds:
100m Run
10 Ball Slams
20 Double-Unders or Single-Unders
B) 3 Rounds:
10 Strict Press, with an empty bar
10 Calorie Bike
20 Ring Rows
Gymnastic Work
EMOMx12 min:
Minute 1:
X Pulling
Minute 2:
X Pushing
Pick 1 Pulling and 1 Pushing movement that is best for you:
Pulling:
4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows
Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press
Workout
12 Minute AMRAP:
21 Calorie Row
21 Hand-Release Push-Up
42 Double-Unders
Workout Tip
Row: you should be able to complete each rowing section in 90 seconds or less.
Push-Ups: you should be able to complete each Push-Up section in 60 seconds or less. Scale as needed.
Double-Unders: Scale to single-unders x2 the repetitions written, or practice double-unders for 60 seconds, then move to the next station.