Running dynamic warm-up | 9:001 round:200-m run, slow10 high ring scap pull-ups3 rounds::30 running position drill per leg:30 running in place drill:30 partner falling drill100-m run1 round:200-m run, faster10 high ring kip swings
- RX -AMRAP 15 with a partner:10 muscle-ups200-m run with a partner- One partner works and one rests during the muscle-ups.
- INTERMEDIATE -AMRAP 15 with a partner:10 low-ring muscle-up transitions200-m run with a partner- One partner works and one rests during the transitions.
- BEGINNER -Same as Intermediate
4 sets::20 ring dips:10 rest
1 set:1:00 upper back lacrosse ball/side1:00 lacrosse ball on calf/side
Every 3:00 for 5 sets:5 back squats- Rest for the remaining time on the 3:00 clock.- Use at least 70% of your best back squat.- Increase load across as many sets as possible.
Every 2:00 for 7 sets:3 push jerk- Rest for the remaining time on the 2:00 clock.- Use at least 60% of your best push press.- Increase load across as many sets as possible.
4 sets::30 handstand walk:30 GHD sit-up hold (parallel to the floor)- Rest 2:00 between sets.- Record the total distance traveled on your hands.
EMOM 10:10 alternating single-leg squats- Rest with the remaining time in the minute.- If you are able to perform 10 reps smoothly and without issue, consider adding load by holding a single dumbbell.
3 x AMRAP 4400/500-m row200-m runMax-distance row- Rest 3:00 between AMRAPs.
4 sets for total time:200-m run400-m run800-m run100-m sprint- Rest 1:00 between each distance.