Warm-Up
3 Rounds:
200m Row
15 Sit-Ups
10 Close Grip Push-Ups
5 Negative Dips
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
1 Minute Max Ring Dips
Rest 3 minutes
EMOMx10
50% of max repetitions of Ring dips every minute on the minute for 10 rounds.
Rest 3 Minutes
400m Row
Rest 3 minutes
5 Rounds of 200M Row at 400m Row Pace
Variation B:
1 Minute Close Grip Push-ups
Rest 3 minutes
EMOMx10
50% of max repetitions of Close Grip Push-Ups every minute on the minute for 10 rounds.
Rest 3 Minutes
1 Minute Max Sit-Ups
Rest 3 minutes
EMOMx10
50% of max Sit 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.