Warm-Up 2 Rounds: 200m Run 10 Walking Lunges 5 Burpees 10 Air Squats 20 Ring Rows Strength 1 Clean High Pull + 1 Power Clean 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 intensity. The …
Tag Archives: Kipping Pull-Ups
Wednesday 10.29.25
Warm-Up 3 Rounds: 200m Run 5 Strict Pull-Ups 5 Burpees 200m Row 5 Kipping Pull-Ups 5 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Compare scores to 10.15.20 if you have them. Variation A: 5k Row for Time: – Rest 5 Minutes Pick One Variation for a …
Tuesday 10.21.25
Warm-Up 8 Minutes of Movement 200m Run 10 Calorie Bike 10 Calorie Row Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 5k Row for time – Rest 5 Minutes Pick One Variation for a test. 5 Minute max repetitions:: Bar Muscle-Up Chest to Bar Pull-Up Strict …
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 …
Wednesday 10.15.25
Warm-Up 8 Minutes of Movement 200m Run 10 Calorie Bike 10 Calorie Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 5k Row for Time – Rest 5 Minutes Pick One Variation for a Test. 5 Minute Max Repetitions: Bar Muscle-Up Chest to Bar Pull-Up Strict Pull-Ups …
Monday 09.15.25
Warm-Up 4 Rounds: 10 Calorie Row 10 Air Squats 10 Russian Kettlebell Swings 10 Ring Rows Strength Touch and Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, …
Thursday 08.28.25
Warm-Up 800M Run 15 Ring Rows 15 Push-Ups 15 Calorie Row 200M Run Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Weighted Pull-Ups – Rest 3 minutes EMOMx10 50% of max repetitions of weighted strict pull-ups every minute on the minute for 10 rounds. …
Saturday 08.16.25
Warm-Up 6 Minutes: 20 Russian Swings 20 Ring Rows 20 Knee Raises 200m Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minutes AMRAP: 10 Dips 10 Pull-Ups 10 Box Jumps, 24”/20” 10 Sit-Ups Variation B: 30 Minutes AMRAP: 10 Close Grip Push-Ups 10 Pull-Ups or 10 …
Monday 08.04.25
Warm-Up 8 Minutes for quality: 20 Double-Unders 20 Chest Taps 10 Hand Release Push-Ups 10 Sit-Ups Strength Close Grip Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 for 3 sets Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart …
Tuesday 07.01.25
Warm-Up 14 Calorie Row 14 Air Squats 14 Lunges 14 Calorie Row 14 Wall Balls 14 Sit-Ups 14 Calorie Row 14 Ring Rows 14 Pull-Ups Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 3 repetitions in the …
Monday 06.30.25
Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kickers 200m Run B) 3 Rounds: 5 Dumbbell Deadlifts 5 Dumbbell Power Cleans 10 Ball Slams 10 Ring Rows Workout With a Partner complete the following: 800m Run 12 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 400M Run 6 Rounds: 5 Power Cleans, 135#/95# …
Thursday 06.19.25
Warm-Up A) 400m Run Then, 3 rounds of: 5 Ring Rows 5 Strict Press 5 Knee Raises Then, 400m Run B) 1 round: 5 Press 5 Push Press 10 Cal Row Strength Push Press 5 reps @ RPE7 5 reps @ RPE8 x 2 sets 5 reps @ RPE9 x 2 sets Strength Tip Objective: …