Warm-Up
A) 2 Rounds:
200m Row
10 Ball Slams
10 Ring Rows
10 Push Ups
B) 2 Rounds:
20 seconds Handstand hold
20 seconds Bar Hang
40 Single-Unders
Gymnastic Work
EMOMx8 minutes
Minute 1:
Pulling
Minute 2:
Pushing
Pick 1 Pulling and 1 Pushing movement that is best for you:
Pulling:
4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows
Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press
Workout
Capacity
400m Row
80 Double-Unders
4 Clean and Jerks, 185#/105#
300m Row
60 Double-Unders
3 Clean and Jerks
200m Row
40 Double-Unders
2 Clean and Jerks
100m Row
20 Double-Unders
2 Clean and Jerks
AX: 115#/75#
RX: As is
RX+: 225#/155#
Workout Tip
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
Row and Double Under stations: you should not spend more than 2 minutes for any of the rowing stations
Clean and Jerks: you should choose a load that is challenging, but that you can perform all the repetitions in 60 seconds or less