Mobilize, then:
Ring Muscle-Up Endurance
Every minute, on the minute, for 5 minutes:
Minute 1: 6 Ring Muscle ups
Minute 2: 5 Ring Muscle ups
Minute 3: 4 Ring Muscle ups
Minute 4: 3 Ring Muscle ups
Minute 5: 2 Ring Muscle ups
If you have 3 or less unbroken Ring Muscle-Ups, then complete the following:
Every minute, on the minute, for 4 minutes:
Minute 1: 3 Ring Muscle-Ups
Minute 2: 2 Ring Muscle-Ups
Minute 3: 1 Ring Muscle-Ups
Minute 4: 3 Box Jump to Full Support
If you don’t have Ring Muscle-Ups, then complete the following:
Every minute, on the minute, for 4 minutes:
Minute 1: 4 Cast Swings
Minute 2: 3 Snap Pulls
Minute 3: 2 Cast Swings
Minute 4: 1 Box Jump to Full Support
ALL OPTIONS ARE FOLLOWED BY. . .
Every 3 minutes, for 12 minutes (4 sets) for times:
20/15 Calories of Assault Bike (55+: 15/10 Calories)
20 50/35 lbs Single-Arm Dumbbell Overhead Squats (55+: 35/20 lbs)
A.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps @ 70-75%
Please use jerk blocks
B.
35-54:
Every minute on the minute for 32 minutes:
Station 1: 12-15/9-12 Calorie Assault Bike
Station 2: 6 Burpee Box Jump Overs (24/20”)
Station 3: 12-15/9-12 Calorie Row
Station 4: 6 Hang Squat Snatches (105/75 lbs)
55+:
Every minute on the minute for 32 minutes:
Station 1: 10-12/7-10 Calorie Assault Bike
Station 2: 6 Burpee Box Jump/Step Overs (24/20”)
Station 3: 10-12/7-10 Calorie Row
Station 4: 6 Hang Squat Snatches (85/55 lbs)
The goal is to keep moving for the entire 32 minutes with each station taking around 35-45 seconds, Station 4 should be a little faster and give you the opportunity to gather yourself before you hit the next Assault Bike. Your pace should stay the same but RPE will increase as you get deeper into the workout.
Athlete Notes: