Strength
4 Sets
- 3-5/arm Alternating False Grip Archer Ring Row or Archer Ring Pull Up @ 2011
- 4-6 Stationary Dips or Ring 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. If you felt confident with the ring rows the past two weeks, consider trying an archer ring pull up this week.
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.
Ring dips are much harder than stationary dips. Only move to this variation if you can complete the stationary dips without any assistance from a band or self-spot.
Conditioning
4 Sets
Complete as many rounds as possible in 2:30:
- 2 Rope Climbs
- 10 Single Arm Dumbbell Shoulder to Overhead
- 8-10 Calories
Rest 2:30
Notes
Today’s workout is 4 rounds of 2:30 of work with 2:30 of rest. Your score is the number of rounds and reps completed across all 4 rounds.
The rope climbs should take no longer than :45 to complete. Adjust the number of reps or target height accordingly. [Here](https://www.youtube.com/playlist?list=PL88krEbLtWYS-jd4vrNroHDnORS8HVZOM) is a good test to show that you have enough confidence on the rope to climb to the top safely. Substitute rope lowers, hanging knee raises, or adjust the height of the rope climb as needed.
Use a heavy dumbbell for the shoulder to overhead. Challenge your self but make sure you can still complete 5 reps in a row on each arm.
The calories should take no longer than :30. Adjust the target number accordingly.