Warmup
Strength
Emom 10
3 strict press @75-85%
RX
5 sets:On a 3:00 clock:
1 legless rope climb
10 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.
Level 2
5 sets:On a 3:00 clock:
1 rope climb
6 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.
Level 3
5 sets:On a 3:00 clock:
3 pull-to-stands
6 hand-elevated push-ups
Max cal row in remaining time
– Rest 2:00 between sets.
SKILL WORK
Rest, stretch, recover.
ABOUT THE WORKOUT
INTENDED STIMULUS
15-25+ calories per rd
Both the rope climb and ring dips complete within :90.
Consistent calorie count each round.
Fatigue from the rope climbs and dips will make later rounds of rowing tougher.
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