Strength and Mobility
3-4 rounds
z press db @ 21×1 x 8-10
seal row @ 21×1 x 8-10
diagonal stretch x10 + :10/side
Conditioning
in 3 minutes:
15-20 calories
100 ft crawl
max pull ups in remaining time
rest 2 mins
in 3 minutes:
15-20 calories
30 alternating arm hang db snatches
max push ups in remaining time
rest 2 mins
in 3 minutes:
15-20 calories
5 wall walks
max muscle ups remaining time
Notes
Today’s workout is three 3-minute rounds, with 2 minutes of rest in between each round. Each round will start with 15-20 calories on the machine of your choice. In the first interval the calories will be followed by a 100 ft crawl and then as many pull ups as possible in the remaining time. The second interval will feature 30 hang dumbbell snatches and then as many push ups as possible in the remaining time. The final interval will follow the calories with 5 wall walks and then as many muscle ups as possible in the remaining time. Your score is the total amount of pull ups, push ups, and muscle ups completed across the workout.
The calories shouldn’t take more than 1 minute. If you are strong on the machine, aim for the top end of the range. If you are unable to reach at least 15 calories in a minute then you can reduce the amount to something you can achieve.
The middle movement of each interval should take no more than 1 minute either. If you cannot crawl 100 ft in that time consider reducing the distance. Pick a light enough weight for the snatch to get the 30 reps unbroken. If you cannot do 5 wall walks in 1 minute then reduce the reps and/or range of motion as necessary.
If you follow the aforementioned guidelines you should have a bout 1 minute per round to work on pull ups, push ups, and muscle ups.
For the pull ups and push ups you should be able to get at least 15 reps in the minute. You can substitute ring rows or jumping pull ups. You can also elevate the hands as necessary to get at least 15 full ROM push ups.
If you do not have muscle ups you may perform chest to bar pull ups, jumping chest to bar pull ups, chin over bar pull ups, or ring rows. Just make sure you choose a harder pull up/ring row variation than you did for the first interval.