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 intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
A. Pulling Variation
Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups
12 @ RPE 6
12 @ RPE 7×2 rounds
Objective: build strict shoulder strength, and to take time and work on the pulling movements.
Workout
4 Rounds:
4 Minutes on/2 Minutes Rest:
20 Kettlebell Swings, 53#/35#
20 GHD Sit-Ups
Max Calorie Bike
Workout Tip
Kettlebell Swings: you should be able to complete all swings in 2 sets or less, scale weight as needed.
GHD Sit-Ups: This should take you 1 minute to complete. If you are not used to GHD sit-ups, scale volume to 10 repetitions for each round.
Max Row: push to the end of the 4 minutes.