10:00 AMRAP
50m Run
5 Box Jumps
5 Up Downs
30-second Ski (or Row)
5 Sets:
100m Run (or 5x50ft Shuttle Run)
10 Burpee Box Jump Over (24/20)
15/12 Calorie Ski (OR Row)
-rest 1:1 between sets-
Time cap: 27mins
RX+
5 Sets:
6x50ft Shuttle Run (or 125m Run)
12 Burpee Box Jump Over (24/20)
18/14 Calorie Ski (OR Row)
-rest 1:1 between sets-
Gymnastics: Ring Muscle-ups / Strict Pull-ups
Workout Definition
Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.
Strength Option:
EMOM8:
Odd: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
Even:
Level 1: 5 sets of 8-10 False Grip Ring Rows (inverted)
Level 2: 5 sets of 6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
Level 3: 5 sets of 6-10 Ring Rows (feet lined up under the rig/pull-up bar)
For the ring dip negatives, athletes should start at the top of the rings and then lower themselves with a 2-3 second controlled descent. For modifications, athletes can place heels on a box (heel box tempo ring dips) or perform bench dips with a slow and controlled descent.
Conditioning Option:
8-minute EMOM:
Odd Minute: Ring Muscle Ups (1 max unbroken sustainable set – all sets should be the same)
Even Minute: 30 seconds of Hollow Rocks