Warm-Up
A) 2 Rounds:
200m Run
12 Lunges
12 Push-Ups
12 Ring Rows
200m Row
Strength
Superset A and B, then rest 3 minutes.
A. Strict Press
3@ RPE6
3@ RPE 7
3 @RPE 8
B. Strict or Weighted Pull-Ups
3@ RPE6
3@ RPE 7
3 @RPE 8
Note:
You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 3 repetitions every time you touch the bar. You will perform 3 Strict Press followed by 3 Strict or weighted Pull-Ups if appropriate. After both movements are complete, rest for 3 minutes. If you can not perform Pull-Ups, perform 3 negative Pull-Ups each round.
Workout
Variation A:
Every 2 Minutes x 8 Rounds:
Station 1:
200M Row
10 GHD Sit-Ups
Station 2:
40 Double Unders
20 Kettlebell Swings, 53#/35#
Variation B:
Every 2 Minutes x 8 Rounds:
Station 1:
400m Run
Station 2:
20 Hand Release Push-Ups
20 V-Ups
Workout Tip
For both variations make sure to have at least 15-20 seconds of rest in each station. Scale repetitions or distance as needed.