Warm-Up
3 Rounds:
40 Single-Unders
20 Double-Unders
10 Ring Rows
5 Push-Ups
10 Sit-Ups
200m Run
Strength
Superset A and B then rest 3 minutes.
A.
Bench Press
8@ RPE7
8@ RPE8
8@ RPE9
B.
Barbell Bent Over Row
8@ RPE7
8@ RPE8
8@ RPE9
Note: set up 2 bars. You should build to a weight that is challenging for both movements for an RPE of 9 out of 10. You will perform 8 Bench Presses followed by 8 Bent Over Rows. After both movements are complete, rest for 3 minutes.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
For Time:
400m Run
Then, 5 Rounds:
12 Pull-Ups
6 Ring Dips
30 Double-Unders
Then,
400m Run
Variation B
Every Minute on the Minute x 16 minutes:
Minute 1:
20 Sit-Ups
Minute 2:
40 seconds Plank Hold
Minute 3:
20 V-Ups
Minute 4:
40 seconds Wall Sit
Workout Tip
For Variation A, snake sure pull-ups and ring dips are all completed in 2 sets. Scale to close grip push-ups or ring rows if needed. For Variation B, make sure to have 20 seconds of rest in each station. Scale repetitions as needed.