A. Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds
B. Five rounds for time of:
Row 500 Meters
20 Push-Ups
10 Chest-to-Bar Pull-Ups or Strict Pull-Ups
*You can also perform this with a partner, start with one on the rower, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups, but it will also mean that you are able to sustain intensity for longer.
A. Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds
B. Five rounds for time of:
Row 500 Meters
20 Push-Ups
10 Chest-to-Bar Pull-Ups or Strict Pull-Ups
*You can also perform this with a partner, start with one on the rower, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups, but it will also mean that you are able to sustain intensity for longer.
A. For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Note reps achieved for each set. Rest until fully recovered, and then…
B. For Max Reps:
3 Minutes of Double-Unders
*Goal here is to achieve 300 reps. If you can achieve 300 reps, double-unders become a skill that needs to be maintained rather than developed. If you are under 300 reps, they need to continue to be a focus of skill development.
C. For time:
Row 5000 Meters
This is a test. Hit it hard and record your results.
D. One set of:
300 Meter Sandbag Carry (80-120 lbs) (as heavy as you can, but no stopping)