Warm-Up
3 Rounds:
1 Minute Row at RPE6
30 Second Row at RPE8
Then,
3 Rounds:
10 Ring Push-Ups
10 Sit-Ups
1-Minute Plank
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
1 Minute Max Ring Dips
[Rest 3 Minutes]
EMOM x 10
50% of Max Repetitions of Ring Dips Every Minute On the Minute for 10 Rounds.
[Rest 3 Minutes]
400m Row
[Rest 3 Minutes]
5 Rounds of 200M Row at 400m Row Pace.
Variation B:
1 Minute Close Grip Push-ups
[Rest 3 Minutes]
EMOM x 10
50% of Max Repetitions of Close Grip Push-Ups Every Minute On the Minute for 10 Rounds.
[Rest 3 Minutes]
1 Minute Max Sit-Ups
[Rest 3 Minutes]
EMOM x 10
50% of Max Sit-Ups for 10 Rounds.
Workout Tip
Make sure to keep track of your 1-Minute Max Efforts, to base your back off sets off of them.