General Warm-Up
Three Round, of:
300m Row
10 Scapular Pull ups
16 Single Arm Press (8/Arm)
:30 Ring Support
A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest
Rest 4 minutes until the running clock reaches 15:00, and then…
B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 2 – Strict Handstand Push-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 3 – Rowing x 50-60% of Calories Achieved in 60 seconds
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 50-60% of Reps Achieved in 60 seconds
Minute 5 – Ring or Stationary Dips x 50-60% of Reps Achieved in 60 seconds
Minute 6 – 40 seconds of Front-Leaning Rest
Compare results to August 2, 2024.
A. 13-13-21-20-12-1′
B. 8-8-13-12-7-40″ Rx
A. 5 BMU/ 10 red band scaling/ 20/21/12 strict ring dips
B.
3 GMU
5 hspu red band
10 cals
12 db snatch
6 ring dips
missed august (was on vacay) last time i did this more band scaling 2 more hspu 2 less ring dips 1 less db snatch everything else the same. last time was a 9/10 effort to complete this time more like 6/10 for a bit more work. Love this workout as a benchmark.
A.
10/14/24/28/20(ring dips)/60(seconds) not strict HSPU
B.
5/7/12/14/10/40(seconds)
9/17/16/24/24/0
5/10/10/14/14/0