Warm-Up
3 Rounds:
20 Singles
20 Double Unders
20 Ring Rows
10 Dumbbell Presses
10 Calorie Bike
Strength
Superset A and B then Rest 3 minutes.
A.
Strict Press
3@ RPE6
3@ RPE 7
3 @RPE 8 x 2
B.
Strict or Weighted Pull-Ups
3@ RPE6
3@ RPE 7
3 @RPE 8 x 2
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 3 minutes. If you can not perform Pull-Ups, perform 3 negative Pull-Ups each round.
Workout
Variation A:
Set a 10 Minute Clock:
Max Plank Hold,
Every time you rest complete 1 round of the following:
8 Cal Bike
16 Sit-Ups
32 Double Unders
Variation B:
Set a 10 Minute Clock:
Max Plank Hold,
Every time you rest complete 1 round of the following:
200m Run
15 Sit-Ups
30 Double Unders
Workout Tip
The goal is to hold the plank hold for as long as you can. Every time you rest, perform 1 round of the prescribed movements, then go back to holding the plank hold for as long as you can.