- RX -3 rounds for time:50 air squats7 ring muscle-ups10 hang power cleans (95/135 lb)
- INTERMEDIATE -3 rounds for time:50 air squats7 chest-to-bar pull-ups10 hang power cleans (75/115 lb)
- BEGINNER -3 rounds for time:30 air squats15 ring rows10 hang power cleans (45/65 lb)
3-5 sets:10 PVC pass-throughs5 false grip ring rows6 air squats5 hand-elevated ring push-ups
1 set:1:00 foam roll quads/side1:00 foam roll upper back1:00 foam roll calves/side
3 rounds for time:50 air squats7 wall walks10 hang power cleans- Use two DBs.
3 sets for load:100-m sled push25 weighted hip extensions- The sled push should be a march. If you can jog with the sled, go heavier.- Use a weight on the hip extensions that allows you to complete at least 10 unbroken reps.- Increase the loading across each set as desired.
Note weight used for the hip extensions in the comments
- Increase loading across as many sets as possible.- Take the barbell from a rack if available; from the floor is fine if needed.- Begin the first set around 70% of your 1-rep max thruster.- Rest 2:00-3:00 between sets.
- Start light and build up to your heaviest set.- Athletes may step forward or backward with their lunge steps.- Take the barbell out of a rack.- Rest 2:00-3:00 between sets.
3 sets:10 skin the cats (on rings):30 plank hold (on hands)10 strict ring dips:30 plank hold (on forearms)- Rest 2:00-3:00 between sets.- Watch the skin-the-cat progression if you are unfamiliar with the movement. Skin-the-cat | https://youtu.be/Gc0CNL5eOlE?si=zE3dUcG7X8DsjZfv- Scale the ring dips by placing one or two feet on the ground to help assist the movement.
4 sets for total time:200-m jog (recovery pace)400-m run100-m jog (recovery pace)100-m sprint- Each run should be a hard effort relative to the distance; avoid pacing- There is no rest between sets. Use the 200-m recovery jog as your rest and then hit the next interval as hard as possible.- Perform this on a track if you are able.- This session should take no more than 25:00 to complete.