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 …
Tag Archives: Ring Row
Sunday 01.14.24
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 …
Friday 01.12.24
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 …
Monday 01.08.24
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 …
Sunday 01.07.24
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 …
Tuesday 01.02.24
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 …
Friday 12.22.23
Warm-Up A) 2 rounds: 200m Run 200m Row 20 Sit-Ups 20 Ring Rows B) 2 rounds: 10 Ball Slams 30#/20# 10 Walking Lunges 10 Ball Slams 30#/20# 10 GHD Sit-Ups Workout Every 3 minutes x 3 rounds: 12/10 Calorie Row 10 Strict Handstand Push-Ups 10 GHD Sit-Ups Every 3 minutes x 3 rounds: 200m Run 10 Pull-Ups …
Tuesday 12.19.23
Warm-Up A) 3 Rounds: 200m Run 10m Broad Jump 5 Strict Pull-Ups B) 3 Rounds: 10 Hang Power Cleans, with an empty bar 10 Ring Rows 10 Hand-Release Push-Ups. 10 Box Jumps Strength Power Clean 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 …
Friday 12.15.23
Warm-Up A) 2 Rounds: 20 Cal Row 20 Sit-Ups 20 Ring Rows B) 3 Rounds: 200m Run 10 GHD Sit-Ups 20 Double-Unders Workout 0:00-10:00 1000m Row 50 Thrusters, with an empty bar 30 Pull-Ups 10:00-20:00 1 Mile Run 20:00 -30:00 15 Power Snatches, 135#/95# 15 Clean and Jerks, 135#95# Max Burpees Over the Bar! Until …
Friday 12.15.23
Warm-Up A) 2 Rounds: 20 Cal Row 20 Sit-Ups 20 Ring Rows B) 3 Rounds: 200m Run 10 GHD Sit-Ups 20 Double-Unders Workout 0:00-10:00 1000m Row 50 Thrusters, with an empty bar 30 Pull-Ups 10:00-20:00 1 Mile Run 20:00 -30:00 15 Power Snatches, 135#/95# 15 Clean and Jerks, 135#95# Max Burpees Over the Bar! Until …
Thursday 12.14.23
Warm-Up A) 3 Rounds: 10m Bear Crawl 5 Ball Slams 10M Bear Crawl 10 Ring Rows B) 2 Rounds: 10 Bench Press, with an empty bar 10 GHD Sit-Ups 20 Double-Unders Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then …
Sunday 12.10.23
Warm-Up A) 12 Calorie Bike Rest 30 Seconds – Repeat for 3 rounds B) 3 Rounds: 8 Dumbbells Snatches 16 Ring Rows 32 Double-Unders Strength Power Clean 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of 3@ RPE 9 for 2 …