Strength
3 Rounds
- :35 of Dips @ 20X1
- :35 Rest
- :35 of Strict Pull Ups @ 20X1
- 1:25 Rest
Notes
Today’s strength is dips and pull ups. You will complete :35 of dips at a tempo, then rest :35 before completing :35 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
For time:
- 40-50 Calories
- 40 Dumbbell Push Press
- 100 Double Unders
- 20 Toes to Bar
- 10 Wall Walks
11:00 time cap
Notes
Today’s workout is a short chipper. Your score is the time to complete the prescribed work.
The calories should take no longer than 3-minutes. Adjust the target number as needed.
The push press should be a light-moderate weight that allows you to complete the 40 reps in 3-4 sets.
The double unders should take no longer than 1:30. Adjust the number of reps or substitute single unders.
The toes to bar should be completed in no more than 3 sets. Adjust the number of reps or substitute knee raises or sit ups.
The wall walks should take no longer than 2-minutes. Adjust the number of reps or target height accordingly.