Conditioning
Complete as many reps as possible in 4:00:
- 4 Strict Pull Ups
- 2* Push Ups
*Add 2 push ups every round
Rest 4:00
- Go back down the ladder starting from where ever you finished the 4-minute amrap.
Notes
Today’s bodyweight push/pull endurance is two parts. You will start by completing as many reps of strict pull ups and push ups as possible in 4-minutes. You will start with 4 strict pull ups, then 2 push ups, then 4 strict pull ups, then 4 push ups, 4 pull ups, 6 push ups, and so on adding 2 reps to the push ups each round. You will then rest 4-minutes and go back down the ladder starting from where ever you finished in the 4-minute amrap.
The pull ups should remain unbroken. You may adjust the number of reps to a number you can maintain unbroken or substitute ring rows.
The push ups should remain unbroken through the round of 10 reps. Perform you push ups with your hands on a box if needed.
Conditioning
Complete as many reps as possible in 10:00:
- 6 Dumbbell Hang Power Cleans
- 8 Jump Lunges
- 36 Double Unders
Notes
Today’s conditioning is 10 minutes of hang power cleans, jump lunges, and double unders. Your score is the number of rounds and reps completed in 10-minutes.
The dumbbell hang power cleans should be at a light-moderate weight that allows you to complete 6 quick reps throughout the workout.
The jump lunges should be continuous. If you have to pause between reps, lower the number or substitute step up and back lunges.
The double unders should take no longer than :20 to complete. Adjust the number or perform single unders as a substitute.