Warm-Up 7 Minutes of Movement. 200m Row at RPE6 10 Down-Ups 20 Ring Rows 10 Push-Ups 20-Second Handstand Hold Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: (Compare to Nov 13) 1-Minute Max Strict Pull-Ups [Rest 3 Minutes] EMOM x 10 50% of Max Repetitions of …
Tag Archives: down-up
Sunday 11.23.25
Warm-Up 3 Rounds: 200m Run 5 Hand Release Push-Ups 5 Down-Ups 5 Hand Release Push-Ups 20 Russian Swings Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the Bench Press for 3 sets of 5 …
Saturday 11.22.25
Warm-Up 2 Rounds: 40 Jumping Jacks 40 Double Unders 20 Air Squats 20 Lunges 10 Down-Ups 10 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 20-18-16-14-12-10 Dumbbell Snatch, 50#/35# Dumbbell Thrusters, 50#/35# GHD Sit-Ups Burpees Variation B: For Time: 20-18-16-14-12-10 Burpees 40-36-32-28-24-20 Jumping …
Wednesday 11.19.25
Warm-Up 3 Rounds: 10 Down-Ups 20 Mountain Climbers 10 Air Squats 20 Sit-Ups Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squats for 2 sets of 5 repetitions. In this set, we …
Thursday 11.13.25
Warm-Up 7 Minutes of Movement. 200m Row at RPE6 10 Down-Ups 20 Ring Rows 10 Push-Ups 20-Second Handstand Hold Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 1 Minute Max Strict Pull-Ups [Rest 3 Minutes] EMOMx10 50% of Max Repetitions of Strict Pull-Ups Every Minute on …
Wednesday 11.12.25
Warm-Up 3 Rounds: 200m Run 10 Calorie Bike 10 Calorie Row 10 Muscle Snatches with an Empty Bar. Strength 1 Snatch High Pull + 1 Power Snatch 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8×2 Strength Tip Here we are using the RPE chart to regulate the training …
Sunday 11.02.25
Warm-Up 3 Rounds: 10 Calorie Row 10 Dumbbell Snatches (Right) 10 Dumbbell Snatches (Left) 10 Walking Lunges Strength 1 Snatch High Pull + 2 Power Snatch 1 Set @ RPE 6 1 Set @ RPE 7×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, …
Saturday 11.01.25
Warm-Up 2 Rounds: 400m Run 10 Down Ups 10 Russian Swings Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Capacity: 400m- 400m – 400m- 400m Run 20-20-20-20 Kettlebell Swings, 53#/35# 10-10-10-10 High Box Jumps, 30”/24” 40-30-20-10 Calorie Row After each round, subtract 10 Calories from the …
Thursday 10.30.25
Warm-Up 3 Rounds: 12 Calorie Rows 12 Russian Swings 6 Down-Ups Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7×3 Objective: Build to an RPE of 7 for 5 repetitions in the Deadlift for 3 sets of 5 repetitions. In this set, we are using the RPE chart to regulate the training …
Saturday 10.18.25
Warm-Up 1 Round: 400m Row 400m Run + 3 Rounds: 15 Dumbbell Deadlifts 15 Dumbbell Push Press 15 Sit-Ups Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 400m Row 400m Run 30 Deadlifts, 185#/135# 30 Hand Release Push-Ups 30 Pull-Ups 400m Row 400m Run 20 …
Tuesday 10.14.25
Warm-Up 2 Rounds: 200m Run 10 Down-Ups 10 Kettlebell Swings 10 Box Jumps Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7×2 Objective: Build to an RPE of 7 for 5 repetitions in the Deadlift for 2 sets of 5 repetitions. In this set, we are using the RPE chart to regulate …
Wednesday 10.08.25
Warm-Up 3 Rounds: 200m Row 20 Air Squats 10 Kettlebell Swings 10 GHD Sit-Ups Strength Squat Clean 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely …