Warm-Up
A) Tabata (20 seconds on/10 seconds off) x 3 rounds:
Single-Unders
Bar Hang
Sit-Ups
B) 2 Rounds:
3 Strict Pull-Ups
3 Push-Ups
6 Dumbbell Snatches L
6 Dumbbells Snatches, R
Strength
Superset A and B then rest 3 minutes:
A.
Strict Handstand Push-Ups
6-6-6-6-6
B.
Bent-Over Row
12-12-12-12-12
Strength Tip
You will be supersetting the movements A and B. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict Handstand Push-Ups, Strict Handstand Push-Ups, Kipping Handstand Push-Ups, Strict Press.
For the bent-over rows, keep the movements strict as possible. Build to weight and keep that weight for all 5 sets.
Workout
For Time:
600m Row
40 Double Unders
20 Dumbbell Power Cleans,35#/25#
10 Dumbbell Thrusters, 35#/25#
400m Row
40 Double-Unders
20 Dumbbell Power Cleans,35#/25#
10 Dumbbell Thrusters, 35#/25#
200m Row
40 Double-Unders
20 Dumbbell Power Cleans,35#/25#
10 Dumbbell Thrusters, 35#/25#
Workout Tip
Double-Unders: scale to 2x single repetitions if needed, or scale to 60 seconds of double-under practice.
Dumbbell Movements: each set of dumbbell movements should be completed in 2 sets or less, weight should be moderate to light.