Warm-Up
3 Rounds:
1 Minute row at RPE6
5 Close Grip Push-Ups
10 Ring Rows
15 Air Squats
Strength
Superset A and B then rest 3 minutes.
A.
Ring or Bar Dips
8 Reps@ RPE5
8 Reps@ RPE6x3
B.
Strict or Chest to Bar Pull-Ups
8 Reps@ RPE5
8 Reps@ RPE6x3
Strength Tip
After both movements are complete, rest for 3 minutes. Build to 3 sets of 8 in an RPE 6 for both movements A total of 4 working sets completed.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
Every Minute on The Minute for 16 Minutes
Odd Minutes:
3-6 Handstand Push-Ups
3-6 Pull-Ups
6-9 Air Squats
Even Minutes:
12/10 Calorie Row
Variation B
Every Minute on The Minute for 16 Minutes
Odd Minutes:
3-6 Handstand Push-Ups
12-15 Air Squats
Even Minutes:
:45 Plank Hold
Workout Tip
For variations A and B, make sure you have at least 15 seconds of rest in each 60-second station. Scale repetitions to what is appropriate to you to make sure you are getting some rest. ,