Scale this workout by referencing the links on each exercise for progressions of that exercise. *Change 800m Run to 800m Row at FiDi. 800m Run at NOHO will be 3 laps around block. 212 will be 2 laps. TriBeCa will be one City Hall lap.
Five rounds, each for time of:
- 12 Pull-ups
- 20 Push-ups
- 26 Sit-ups
- 32 Airsquats
Rest precisely three minutes between each round. Follow the Pullup link above to see scales for Pullups which given the higher volume today, many of you will be doing Ring Rows. If you’re strong enough to do the full version of “Barbara,” that is 5 rounds for time of: 20 Pullups, 30 Pushups, 40 Situps, 50 Airsquats.
A. 3 sets rest 90 seconds between sets
- Overhead Squat 10 reps at 60% of 1RM, x
B. 4 sets resting 90 seconds between sets
- Full Snatch 5 singles, not touch and go, at 60%-75% of 1RM,
C. 3 sets, rest 90 seconds between sets
- Snatch Grip RDL, at 3111 tempo, 8 reps, x
D. Take 10 minutes to build to a heavy Turkish get up on each arm
E. Hollow Body work from floor and pull up bar