Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Pull-ups & Ring Dips
Work through the following sets of Strict Pull-ups/Strict Dips on :90 intervals.
Every :90 x 7 Rounds
3,5 or 7 reps per round x Strict Pull-ups, Banded Strict Pull-ups, Ring Row
3,5 or 7 reps per round x Strict Ring Dips, Static Dips (matador), Banded Static Dips
Notes: Athletes may scale movements up to Chest-to-Bar, or add a weight vest/Med Ball to increase the challenge level of strict work. Another route for Rx+ would be 1,3 or 5 reps x Strict Muscle-up (or scaled variation) per round.
Emphasis is on the strict execution of reps, break up sets as needed.
Post scores to comments.
“Ruggedology”
15:00 AMRAP of
Row 18/15kcal
9 x Devil’s Press (45/35lb bumper plates)
12 x Push-ups
15 x Knees-to-Elbows
Notes: Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
