Warm-Up
A) EMOMx8 minutes:
Odd: Row
Even: 30-second Bar Hang
B) 2 Rounds:
15 Knee Raises
10 Dumbbell Power Cleans
10 Dumbbell Bent Over Rows
10 Dumbbell Press
10 Walking Lunges
Gymnastic Work
EMOMx12 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
For Time:
50 Calorie Row
40 GHD Sit-Ups
30 Power Cleans, 115#/85#
20 Barbell Lunges, 115#/85#
10 Bar Muscle-Ups
Workout Tip
Calorie Row: you should be able to complete the rowing section in 4 minutes or less! Scale as needed.
GHD Sit-Ups: you may scale to toes to bar or knee raises if the equipment is an issue.
Power Clean/Lunges: you should be able to complete the barbell section in 4 minutes or less
Bar Muscle Ups: you should be able to complete this section in 2 minutes or less! Scale repetitions as needed You may scale to Chest-to-Bar Pull-Ups if needed.