Warm-Up A) 4 rounds: 100m Jog 10m High Knees 10m Walking Lunges 10m Butt Kickers 10m Broad Jumps B) 3 Rounds: 15 GHD Sit-Ups 15 Ring Rows 10 High Step-Ups, on a box Workout 4 Rounds: 400m Run 30 Dumbbell Reverse Lunges, 50#/35# 20 Pull-Ups 10 Burpee Box Jumps, 30”24” Workout Tip Each round should …
Tag Archives: Ring Row
Friday 01.24.25
Warm-Up A) 3 Rounds: 30 Seconds Bike 30 Sec Rest 30 Seconds Bar Hang 30 Seconds rest 30 Seconds Crab Walk B) 2 Rounds: 10 Strict Barbell Press 10 Bent-Over Row 10 Ball Slams, light Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 10 @ RPE 6 10 @ RPE …
Monday 01.20.25
Warm-Up A) 2 rounds: 15 Russian Swings 15 Romanian Deadlifts, with kettlebell 15 Ring Rows 200m Run B) 3 Rounds: 8 Step-Ups 8 Dumbbell Deadlifts 8 Dumbbell Push Press Strength Deadlift 5@ RPE 6 5@ RPE 7 5@ RPE 8×3 rounds Here we are using the RPE chart to regulate the training intensity. The chart …
Tuesday 01.14.25
Warm-Up A) 3 Rounds: 30 Seconds Bike 30 Sec Rest 30 Seconds Bar Hang 30 Seconds rest 30 Seconds Crab Walk B) 2 Rounds: 10 Strict Barbell Press 10 Bent-Over Row 10 Ball Slams, light Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE …
Sunday 01.12.25
Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kicker 15 Ring Rows 15 Hand-Release Push-Ups B) 2 Rounds: 1-minute Bike 1-minute Step-Ups – 1-minute rest Workout 30 Minute AMRAP: 800m Run 40 Pull-Ups 40 Weighted Step-Ups 20″/20″, with 35#/26# Kettlebells 600m Run 30 Calorie Bike 30 Burpees 400m Run 20 Power Snatches 75#/55# 20 …
Wednesday 01.08.25
Warm-Up A) 800m Run 20 seconds Handstand Hold B) 2 Rounds: 10 Ring Rows 10 Knee Raises 5 Kipping Pull-Ups 5 Toes-to-Bar Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE 7×2 rounds Here we are using the RPE chart to regulate the training …
Tuesday 01.07.25
Warm-Up A) 3 Rounds: 10M Butt Kickers 10M Bear Crawl 10M Crab Crawl 10 Ring Rows 10 Push Press, with an empty bar B) 3 Rounds: 1min Calorie Row at a 7/10 effort. 10 Dumbbell Snatches, 25#/20# 200m Row Strength Push Press + Split jerk (1 + 2) Every 75 seconds x 8 at RPE7 …
Thursday 01.02.25
Warm-Up A) 400m Run Then, 2 rounds: 10 Russian Swings 5 Burpees B) 2 Rounds: 10 Empty Bar Deadlift 20 Double-Unders 20 Ring Rows Strength Deadlift 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Objective: build to an RPE of 9 for 2 …
Tuesday 12.31.24
Warm-Up 2 Rounds: 400m Row 20 Ring Rows 20 Dumbbell Presses 10 Calorie Bike Strength Close Grip Bench Press 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Objective: Build to an RPE of 8 for 1 repetition in the Close Grip Push-Ups. In this set, we are using …
Friday 12.27.24
Warm-Up 3 Rounds: 15 Ring Rows 10 Wall Balls 5 Close Grip Push-Ups Then, 3 Rounds with an Empty Bar: 15 Deadlifts 10 Front Squats 5 Strict Press Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Every Minute on the Minute for 4 Minutes: 10 Wall …
Friday 12.20.24
Warm-Up 10 Minutes of Movement 10 Calorie Row 10 Hand Release Push-Ups 20 Air Squats 20 Ring Rows Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 30-25-20-15-10 Cal Row Push Press, 95#/65# Back Squat, 95#/65# 5-4-3-2-1 Rope Climb Variation B: 5 Rounds: For Time …
Wednesday 12.18.24
Warm-Up 3 Rounds 20 Singles 10 Double-Unders 5 Muscle Cleans with an Empty Bar 10 Front Squats with an Empty Bar 20 Ring Rows Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 3 Power Cleans / Even Minutes Perform …