PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
Row x 60 seconds
Dumbbell Waiter’s Carry x 50ft per arm
Dip Support Hold on Parallettes or Rings x 30 seconds
Followed by…
Two sets of:
Kip Swing x 10 reps
Piked Handstand Push-Up x 10 reps
Dumbbell Romanian Deadlift x 10 reps
Then…
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
Compare your results to August 2, 2022.
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 60% of Reps Achieved in 60 seconds
Minute 2 – Strict Handstand Push-Ups x 60% of Reps Achieved in 60 seconds
Minute 3 – Rowing x 60% of Calories Achieved in 60 seconds
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 60% of Reps Achieved in 60 seconds
Minute 5 – Ring or Stationary Dips x 60% of Reps Achieved in 60 seconds
Minute 6 – 40 seconds of Front-Leaning Rest
did on Sat
6 bmu
13 hspu
22 cal row
22 db snatch 50#
14 ring dip (strict)
5 reps total 2bmu, -1 hspu + 2 cals + 2 db snatch
EMOM 3 bmu 7 hspu 13 cal row 13 db snatch 8 ring dips strict 40 sec flr
This is one of the hardest doable test workouts for me I love it!
The Seven
7 Rounds of:
7 SHSPU
7 Thrusters @ 135
7 Knees to Elbows
7 Deadlift @ 245
7 Burpees
7 Kettlebell swings @ 2 pood
7 Pull Ups
33:16
RX
A: 25(+7), 38(-2), 25(+10), 28(+3), 33(+3)
B: 15, 23, 15, 17, 20 x4
A.
Pull-ups x 12
DB Press 45# x 16
Row x 23 cals
DB Snatch 50# x 16
Dips x 23
FLR complete
B.
7 pull-ups, 10 Presses, 14 cal row, 10 snatches, 14 dips, :40 FLR.
Got all reps except one DB Press short last round.
SPU 20
SHSPU 12
ROWING CALS 24
DB SNATCH 27
DIPS 18
FLR 60 SECONDS
EMOM
SPU 12
SHSPU 8
ROWING CALS 15
DB SNATCH 16
DIPS 11
FLR 40 SECONDS
Warmup done ☑️
A. AMRAP
SPU’s 16
SHSPU’s 12
Rowing cals 25
SA snatch @22.5kg 19
Dips 20
Front leaning rest 60 secs
B. EMOM
SPU’s 12
SHSPU’s 7
Rowing cals 15
SA snatch 12
Dips 12
Front leaning rest 40 secs
C. Travis’ core workout #5