Monday 9.27.2021

“FITNESS” & “PERFORMANCE”

A. For max reps (or calories):
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups (or L-Seated Dumbbell Presses)
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Bike Erg (for Calories)
Rest 60 seconds
60 seconds of Hollow Rocks

Rest 3-5 minutes. During this time, calculate your reps for Part B and write them down so you have a goal for each set. And then…

B. Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 60% of Reps Achieved in 60 seconds
Minute 2 – Strict Handstand Push-Ups x 60% of Reps Achieved in 60 seconds
Minute 3 – Rowing x 60% of Calories Achieved in 60 seconds
Minute 4 – Ring or Stationary Dips x 60% of Reps Achieved in 60 seconds
Minute 5 – Bike Erg x 60% of Calories Achieved in 60 seconds
Minute 6 – 30 seconds of Hollow Rocks

“ENDURANCE (AKA SWEAT SESH)”

Three sets of:
500m Row at moderate pace
Rest 45 seconds
400m Row at moderate-fast pace
Rest 45 seconds
300m Row at faster pace
Rest 45 seconds
200m Row at fasterer pace
Rest 45 seconds
100m Row at near-max effort
Rest 2 minutes