Warm-Up
3 Rounds:
200m Row
10 Ring Rows
10 Push-Ups
5 Kipping Pull-Ups
5 Close Grip Push-Ups
Strength
Superset A and B then rest 3 minutes.
A.
Ring or Bar Dips (Weighted)
4 Reps@ RPE5
4 Reps@ RPE6
4 Reps @ RPE7x2
B.
4 Chest to Bar Pull-Ups or Strict Pull-Ups (Weighted) @ RPE5
4 Reps@ RPE5
4 Reps@ RPE6
4 Reps @ RPE7x2
Strength Tip
After both movements are complete, rest for 3 minutes. Build to 2 sets of 4 in an RPE 7 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 5 Minutes for 3 Rounds:
400m Row
20 GHD Sit Ups
10 Handstand Push-Ups
Variation B
Every Minute on the Minute for 20 Rounds:
Minute 1:
4 Handstand Push-Ups
8 Burpees
Minute 2:
200m Run
Minute 3:
1 Minute Plank
Minute 4:
Rest
Workout Tip
For variation A, make sure to have 30 seconds of rest or more for every 5-minute clock. For Variation B, make sure to have 15 seconds of rest per 60-second station.