Strength
4 Sets
- 3-5/arm Alternating False Grip Archer Ring Row @ 2011
- 5-7 Stationary Dips @ 2111
Notes
Our strength today is focused on upper body pushing and pulling. You will alternate between the two exercises for 4 working sets.
Alternating Arm False Grip Archer Ring Row. Stick to the tempo and get all the reps, then make the angle harder. This movement is adjusted just like a normal ring row. The closer you are to horizontal, the harder the exercise.
Stationary Dips. Get all the reps at the tempo, then add weight. Use your feet or a light band for a spot. Prioritize as long of a range of motion as possible.
Conditioning
Complete as many rounds as possible in 10:00:
- 1 Bar Muscle Up or 2 Pull Ups
- 8-10 Calories
- 2 Bar Muscle Ups or 4 Pull Ups
- 8-10 Calories
- 3 Bar Muscle Ups or 6 Pull Ups
- 8-10 Calories
… continue to add 1 bar muscle up or 2 pull ups every round.
Notes
Today’s workout is a couplet of bar muscle ups or pull ups and calories. If you are doing bar muscle ups, you will begin with 1 rep and add 1 rep every round. If you are doing pull ups, you will begin with 2 reps and add 2 reps every round.
If you cannot complete at least 5 bar muscle ups in a row, consider adding a rep every other round instead of every round.
If you are doing pull ups, choose a variation that allows you to complete at least 8 reps unbroken. You may substitute banded pull ups, jumping pull ups, or ring rows.
The calories should take no longer than :45. Adjust the target number accordingly.