General Warm-Up
300 Meter Ski Erg
followed by…
Three rounds of:
Scapular Pull Ups x 8 reps
Straight Arm Lat Pull Down x 10 reps
Jumping Eccentric Negative Pull-Ups x 1-2 reps
A.
Every minute, on the minute, for 8 minutes:
1 Strict Pull-Up
2 Dynamic Chest to Bar Pull-Ups
3 Dynamic Pull-Ups
B.
Full Effort:
Every minute, on the minute, for 24 minutes:
Station 1 – Strict Handstand Push-Ups x 7-10 reps (add a deficit if this is easily attainable)
Station 2 – Rope Climbs x 1-2 reps
Station 3 – Lateral Burpees over a Dumbbell x 10 reps
Station 4 – Prone Plank Hold x 45 seconds
Full Victory:
Every minute, on the minute, for 24 minutes:
Station 1 – Elevated Foot Handstand Push-Ups x 7-10 reps
Station 2 – Ring Rows x 7-10 reps @ 2111 Tempo
Station 3 – Lateral Burpees over a Dumbbell x 10 reps
Station 4 – Prone Plank Hold x 45 seconds
*If a rope is not available at your gym then substitute with 4-6 Strict Pull-Ups
A. Ok
B. Wannabe “full effort”, but mixed strict and kipping hspu and replaced rope climb with 1 legless rope climb due to shorter rope height
A.Done
B.
SHSPU 1″ deficit x7-8 reps
Sub Rope climbs l-sit RMU x2-3 reps/SPU 2 rnds x6 reps