Strength
Muscle Ups
- x 50% of max unbroken reps x 4-5 sets
or
1a) Ring Pull Ups
- x 5-8 x 3 sets
1b) Ring Dips
- x 5-8 x 3 sets
or
1a) Ring Rows
- x 8-10 x 3 sets
1b) Stationary Dips or Push Ups
- x 8-10 x 3 sets
Strength Notes
Today’s strength is muscle ups or some variation of upper-body pulling and pushing. If you can perform muscle ups, you will take 50% of you maximum unbroken repetitions and do 4 or 5 sets of that number with 1-2 minutes rest. If you do not yet have muscle ups, you will perform some variation of a strict pulling exercise and a strict pressing exercise. There are a lot of options to choose from and you can tailor this workout to target your specific weaknesses. Your coach will be available to help design the best possible circuit.
Conditioning
Every minute on the minute for 15:00:
- Minute 1: 40m Sandbag Carry
- Minute 2: 5 Wall Walks
- Minute 3: 12/9 Calories
Conditioning Notes
Today’s workout consists of several task priority intervals to be completed at the top of each minute. The sandbag carry will be performed in 10m intervals inside the gym. Choose a weight that you can complete all 40m unbroken, while walking with good posture. The wall walks should be done at a pace of 1 rep every :08 or faster. Adjust the number of reps, or don’t walk as high up the wall each rep in order to accomplish this. The calories should be done in :40 or less and performed at a sustainable pace. Choose a number that allows you to accomplish this.