Warm-Up
2 Rounds:
500m Row
Then,
15 Ring Rows
10 Hand Release Push-Ups
5 Toes-to-Bar
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
For Time:
2000M Row
Then,
4 Rounds:
20 Bench Press, 95#/65#
15 Sit-Ups
10 Pull-Ups
1000m Row
Then,
2 Rounds:
20 Dumbbell Bench Press, 115#/85#
15 Sit-Ups
10 Pull-Ups
Then,
500m Row
20 Dumbbell Bench Press, 135#/95#
15 Sit-Ups
10 Pull-Ups
Variation B
For Time:
2000M Run
Then,
4 Rounds:
20 Push-Ups
20 Sit-Ups
1000m Run
Then,
2 Rounds:
20 Wide Push-Ups
20 Sit-Ups
Then,
500m Run
20 Close Grip Push-Ups
10 Sit-Ups
Workout Tip
For variation A, make sure bench press weight is something you can complete in 4 sets each round. Scale load as needed.