Warm-Up
4 Rounds:
20 Jumping Jacks
20 Mountain Climbers
10 Strict Dumbbell Press
10 Step-Ups
10 Hand Release Push-Ups
Strength
Superset A and B then rest 3 minutes.
A.
Bench Press
15@ RPE7 x3
B.
Barbell Bent Over Row
15@ RPE7 x3
Note: set up 2 bars. You should build to a weight that is challenging for both movements for an RPE of 7 out of 10. You will perform 15 Bench Presses followed by 15 Bent Over Rows. After both movements are complete, rest for 3 minutes.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
10 Rounds For Time:
2 Muscle-Ups
20 Double-Unders
2 Handstand Push-Ups
200m Run
Variation B
10 Rounds For Time:
2 Handstand Push-Ups
20 Double-Unders
2 Handstand Push-Ups
200m Run
Workout Tip
For both variations, make sure all repetitions are completed in unbroken sets. Scale repetitions if needed. For the muscle-up variation scale to 3 strict pull-ups.