Warm-Up
400m Run
Then,
3 Rounds:
8 Ring Rows
8 Russian Swings
4 Strict Pull-Ups
8 Knee Raises
Strength
Superset A and B, then Rest 3 minutes.
A.
1 Max Set of one of the following movements:
- Strict Pull-Ups
- Kipping Pull-Ups
- Chest-to-Bar Pull-Ups
- Muscle-Ups (bar or ring)
B.
- Multiply your max repetitions by 60%.
- That number is X
- After your max set perform X repetitions Every Minute on the minute for 3 Rounds
Strength Tip
Once you perform your max set multiply that number by .6. For example: 10 Kipping pull-ups were performed for the max set. 10x.6 = 6. Perform 6 repetitions every minute on the minute for 5 Rounds.
Workout
Variation A:
For Time:
800m Run
21 Kettlebell Swings, 53#/35#
15 Box Jumps, 24”/20”
9 Toes-to-Bar
400m Run
21 Kettlebell Swings, 53#/35#
15 Box Jumps, 24”/20”
9 Toes-to-Bar
200m Run
21 Kettlebell Swings, 53#/35#
15 Box Jumps, 24”/20”
9 Toes-to-Bar
Variation B:
For Time:
800m Run
21 Push-Ups
15 Air Squats
9 V-Ups
400m Run
21 Push-Ups
15 Air Squats
9 V-Ups
200m Run
21 Push-Ups
15 Air Squats
9 V-Ups
Workout Tip
For Variation A, make sure Kettlebell Swings are completed in 2 sets or less, scale load as needed. If needed scale Toes-to-Bar to Knee Raises.