Warm-Up

4 Rounds:

20 Jumping Jacks
10 Strict Press, with an empty bar
5 Box Jumps
10 Reverse Lunges
20 Ring Rows

Strength

1 Push Press
2 Power Jerk
3 Split Jerk

5 sets at an RPE 7

Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or an RPE 7.

Workout

Choose variation A for a workout with weights or B for a bodyweight workout.

Variation A

4 Rounds:

1 Minute Max Rep Ring Muscle Up
1 Minute Rest
1 Minute Max Rep Handstand Push Up
1 Minute Rest
1 Minute Max Rep Sit-Ups
1 Minute Rest

Variation B

4 Rounds:

1 Minute Max Rep Push-Ups
1 Minute Rest
1 Minute Max Rep Sit-Ups
1 Minute Rest
1 Minute Plank Hold
1 Minute Rest

Workout Tip

Variation A and B, each station is a max effort station. Scale Ring Muscle Ups to strict pull-ups or chest to bar pull-ups.

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