Warm-Up | Performance & Fitness
Three sets of:
60 Seconds Bike, Row, or Jog
100-foot Single Arm Overhead Carry (each arm)
:30 – :45 second *Hold*

*Set 1 – Push-Up Plank
*Set 2 – Back to Wall Handstand
*Set 3 – Nose to Wall Handstand

Followed by…

Two Sets of:
Ring Rows x 10 reps
Hollow Rocks x 10 reps
Supine Overhead Plate Lifts x 10 reps

Then…

A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest

Rest 4 minutes until the running clock reaches 15:00, and then…

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 2 – Strict Handstand Push-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 3 – Rowing x 50-60% of Calories Achieved in 60 seconds
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 50-60% of Reps Achieved in 60 seconds
Minute 5 – Ring or Stationary Dips x 50-60% of Reps Achieved in 60 seconds
Minute 6 – 40 seconds of Front-Leaning Rest

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Vikiska
Vikiska
January 28, 2024 11:02 am

18/10
14/8
13/7
15/8
22/11
40 sec
#25 snatches, sitted pull ups

Alexander
Alexander
January 26, 2024 10:49 pm

BMU – 3
SHSPU – 3
Row – 11
DBS – 12
Dips – 15
FLR – 40s

Janelle Winston
Janelle Winston
January 25, 2024 1:19 pm

Used old numbers because I was short on time.

BMU – 4
SHSPU – 8
Row – 12
DBS – 12
Dips – 6
FLR – 40s

The last round got squirrely for sure.

Char
Char
January 24, 2024 5:24 pm

Max
5/14/17/22/26/FL
3/9/10/14/16(15*1)/sub 100m run to bar

Mike Slagle
Mike Slagle
January 24, 2024 3:56 pm

It’s been awhile since I’ve posted, but I love this style of workout.
Cals: 22, 12
Pull-ups: 21, 13
Zpress: 16, 10
KBS: 22, 14
Ring dips: 13. 8
Plank done

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