Warm-Up
400m Run
400m Row
16 Ring Rows
16 Push-Ups
8 Strict Pull-Ups
8 Close Grip Push-Ups
Strength
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 6 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 6 Rounds.
Workout
Variation A:
For Time:
500m Row
400m Run
300m Row
200m Run
100m Row
50 GHD Sit Ups
25 Burpee Box Jumps, 24”/20”
100m Row
200m Run
300m Row
400m Run
500m Row
Variation B:
For Time:
800m Run
80 Walking Lunges
600m Run
60 Walking Lunges
500m Run
50 Walking Lunges
400m Run
40 Burpees
300m Run
30 Push-Ups
200m Run
20 Push-Ups
100m Run
10 Push-Ups
Workout Tip
For Variation A, Scale to V Ups or Sit-Ups if no GHD is available.