Strength
3 Rounds
- :30 of Dips @ 20X1
- :30 Rest
- :30 of Strict Pull Ups @ 20X1
- 2:00 Rest
Notes
Today’s strength is dips and pull ups. You will complete :30 of dips at a tempo, then rest :30 before completing :30 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 Max Reps, Working 40 sec on; 20 sec Rest x 3 times through:
- Station 1 – Calories
- Station 2 – DB Push Press
- Station 3 – Box Jump Overs step down
- Station 4 – Hand Release Push-Ups
Notes
Today’s workout is 3 rounds of :40 of work and :20 of rest at 4 different stations. Your score is the total number of reps completed at each station across all 3 rounds. You can keep a running tally or simply right the number down during the :20 rest between stations.
Work at a moderate-hard pace on the calories, but try to stay consistent across all 3 rounds.
Use a light set of dumbbells that allows you to work for the :40 with only 1 quick break.
Stay consistent and safe on the box jump overs. Step down each rep.
If you cannot maintain good positions during the hand-release push ups, elevate your hands on a bench or box and perform regular push ups.