Strength
3 Rounds
- :20 of Dips @ 20X1
- :40 Rest
- :20 of Strict Pull Ups @ 20X1
- 1:40 Rest
Notes
Today’s strength is dips and pull ups. You will complete :20 of dips at a tempo, then rest :40 before completing :20 of strict pull ups at a tempo. Keep track of the number of reps you complete each round.
If you can maintain the tempo for the entire time domain, you can make the dips more challenging by either adding weight or moving to the rings. If you cannot maintain the tempo consider adding band assistance or a self spot.
If you can maintain the tempo for the time domain, add weight to the pull ups. If you cannot maintain the tempo, add band assistance or substitute ring rows.
Strength
3 Rounds
- :20/side Seesaw Hold
- 2-3/direction/side Single Arm Hang Rotations w/ Feet assist
Notes
The second part of our strength work today is focused on overhead stability and mobility. You will alternate between the two exercises for 3 working sets.
Seesaw Hold The priority is maintaining a full lockout of the elbow with the kettlebell directly overhead. Adjust the weight accordingly.
Single Arm Hang Rotations with feet assist Start with a lot of help from your legs and gently stretch. As you get comfortable with the range of motion, gradually increase the amount of weight you support with the hanging arm.
Conditioning
With an 8:00 clock:
- 750-1000m Row or 1500-2000m Bike Erg buy-in
With the remaining time, complete as many rounds as possible:
- 5 Push Ups
- 5 Burpees
- 5 Strict Pull Ups
Notes
Today’s workout is 8-minutes. You will begin by rowing 750-1000m or biking 1500m-2000m. When you finish, you will use the time remaining to complete as many rounds as possible of push ups, burpees, and pull ups. Your score is the number of rounds and reps completed.
The row or bike should take no longer than 4-minutes. Adjust the target distance accordingly.
The push ups should be done in 1 set throughout the workout. Perform them with your hands elevated on a box or bench, if needed.
If the burpees are going to take longer than :30, adjust the number of reps.
If the strict pull ups are going to take longer than :30, adjust the number of reps or substitute banded pull ups or ring rows.