Warm-Up
400m Run
Then,
4 Rounds:
9 Calorie Row
6 Wall Balls
3 Strict Pull-Ups
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
Buy-In
400m Run
200m Farmers Walk
Then.
5 Rounds :
20 Calorie Row
15 Wall Balls
10 Deadlifts, 185#/125#
5 Ring Muscle Ups
Buy-Out
200m Farmers Walk
400m Run
Variation B:
Every 3 Minutes for 6 Rounds:
Station A.
10 Burpees
20 Sit-Ups
30 Air Squats
Station B.
400M Run
Workout Tip
For Variation A, use heavy dumbbells or kettlebells to perform the Farmers Walk that you can move comfortably 100 meters before setting them down. If we can not perform Ring Muscle Ups, scale to 15 Ring Dips.
For Variation B, make sure to have at least 30-45 seconds of rest each station.