Warm-Up
7 Minutes of Movement
7 Dumbbell Press
7 Ring Rows
7 Wall Balls
200m Run
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
Strength Tip
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:
3 Rounds:
200m Run
15 Wall Balls, 20#/14#
10 Power Snatches, 75#/55#
15 Wall Balls, 20#/14#
200m Run
[Rest 3 Minutes]
Variation B:
3 Rounds
200m Run
15 Jumping Squats
1-Minute Plank
15 Jumping Squats
200m Run
[Rest 3 Minutes]
Workout Tip
For both Variations, each round is a max effort set. Enjoy that 3-minute rest after each round.