Day 1
Below you will see:
- A limited equipment option that has beginner and intermediate options.
- Intermediate and beginner options
- Advanced option
Choose what is best for you and crush it!
Limited Equipment
A.
Every 8 Minutes x 3 – 4 sets
- Cardio x 4 Minutes (Row if possible → No equipment cardio options)
- 20 x Pike Push Up OR L Sit Press
Intermediate & Beginner
A.
Every 8 Minutes x 4 sets
- Row x 900/750 meters
- 8 x Negative Handstand Push Up OR 15 x Banded Handstand Push Up OR Pike Push Up
- 12 x Ring Row + Muscle Up Transition OR Kipping Ring Pull Up + Strict Ring Dip
Advanced
A.
Every 8 Minutes x 4 sets
- Row x 1000/900 meters
- 10 x Kipping Ring Muscle Up OR Strict Ring Pull Up
Week 3 Day 2
Below you will see:
- A limited equipment option that has beginner and intermediate options.
- Intermediate and beginner options
- Advanced option
Choose what is best for you and crush it!
Limited Equipment
A.
Begin a running clock:
Every 7 Minutes x 2 sets:
- Cardio x 2 Minutes (Row if possible → No equipment cardio options)
- 18 x Negative Chin Up OR Single Arm Ring Row
When the clock hits 14:00 complete:
Every 6 Minutes x 2 sets
- Cardio x 2 Minutes (Row if possible → No equipment cardio options)
- 10 x Jumping Chest To Bar + Elevated Dip OR 20 x Banded Row + Banded Tricep Extension
When the clock hits 26:00 complete:
Every 5 minutes x 2 sets
- Cardio x 2 Minutes (Row if possible → No equipment cardio options)
- 15 x Pike Push Up OR L Sit Press
Intermediate & Beginner
A.
Begin a running clock:
Every 7 Minutes x 2 sets:
- Row x 500/425 meters
- 30 x Strict Pull Up OR Banded Pull Up
When the clock hits 14:00 complete:
Every 6 Minutes x 2 sets
- Row x 500/425 meters
- 10 x Ring Row + Muscle Up Transition OR Kipping Ring Pull Up + Strict Ring Dip
When the clock hits 26:00 complete:
Every 5 minutes x 2 sets
- Row x 500/425 meters
- 8 x Negative Handstand Push Up OR 15 x Banded Handstand Push Up OR Pike Push Up
Advanced
A.
Begin a running clock:
Every 7 Minutes x 2 sets:
- Row x 500/425 meters
- 3 x Legless Rope Climb OR L SIt Rope Pull Up x 24
When the clock hits 14:00 complete:
Every 6 Minutes x 2 sets
- Row x 500/425 meters
- 10 x Kipping Ring Muscle Up OR Strict Ring Pull Up
When the clock hits 26:00 complete:
Every 5 minutes x 2 sets
- Row x 500/425 meters
Week 3 Day 3
Below you will see:
- A limited equipment option that has beginner and intermediate options.
- Intermediate and beginner options
- Advanced option
Choose what is best for you and crush it!
Limited Equipment
A.
Every 10 minutes x 3 sets
- Cardio x 1:30 (Row if possible → No equipment cardio options)
When the clock hits 2:00 begin…
- 45 seconds x Pike Push Up OR L Sit Press
When the clock hits 3:00
- Cardio x 1:45 (Row if possible → No equipment cardio options)
When the clock hits 5:00 begin…
- 45 seconds x Static Hang OR Ring Row
Intermediate & Beginner
A.
Every 10 minutes x 3 sets
- Row x 450/375 meters
When the clock hits 2:00 begin…
- 45 seconds x Negative Handstand Push Up OR Banded Handstand Push Up OR Pike Push Up
When the clock hits 3:00
- Row x 475/400 meters
When the clock hits 5:00 begin…
- 45 seconds x Chin Above Bar + Negative Pull Up OR Negative Chin Up OR Jumping Chest To Bar
Advanced
A.
Every 10 minutes x 3 sets
- Row x 475/400 meters
When the clock hits 2:00 begin…
- 45 seconds x Handstand Push Up OR Kipping Handstand Push Up OR Banded Handstand Push Up
When the clock hits 3:00
- Row x 500/425 meters
When the clock hits 5:00 begin…
- 45 seconds x Strict Pull Up OR Banded Pull Up OR Negative To Half Way + Pull Up