Warm-Up
1 Round:
400m Run
Then,
16 Calorie on the Row
16 Dumbbell Snatches
16 Ring Rows
16 Box Step-Ups
16 Ring Rows
16 Dumbbell Strict Press
16 Calorie Row
Strength
Superset A and B, then Rest 3 minutes.
A.
Strict Press
3@ RPE6
3@ RPE 7
3 @RPE 8 x 3
B.
Strict or Weighted Pull-Ups
3@ RPE 6
3@ RPE 7
3 @RPE 8 x 3
Strength Tip
You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 3 repetitions every time you touch the bar. You will perform 3 Strict Press followed by 3 Strict or Weighted Pull-Ups if appropriate. After both movements are complete, rest for 3 minutes. If you can not perform Pull-Ups, perform 3 negative Pull-Ups each round.
Workout
Variation A:
20 Minute AMRAP:
18 Dumbbell Snatches, 50#/35#
15 Cal Row
12 Dumbbell Shoulder-to-Overhead, 50#/35#
9 Box Jumps, 24″/20″
Variation B:
20 Minute AMRAP:
800m Run
1-Minute Plank
1-Minute Max Push-Ups
1-Minute Max Lunges
1-Minute Max Air Squats
Workout Tip
For Variation B there is no transition time to the next station of max repetitions. Once the 1-minute of the Max Air Squats is completed, perform the 800m Run.