0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-41:00 Transition to Workout

41:00-55:00 Workout

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lat Stretch

Wall Scap slides

Banded curl to press

Specific Warm-up

2-3 Rounds

2-3 Pull-up Negatives

2-3 Dip Negatives

Strength

Pull-ups 6x5

Dips 6x5

*for those working towards ring muscle-ups they can do strict ring pull-ups and strict ring dips, weighted if possible

*for those working towards bar muscle-ups they can do strict pull-ups and bar dips either with the matador or a barbell in a rack (see video), weighted if possible

*for those working towards pull-ups and dips they can do band pull-ups and bench dips (10-12 reps on dips)

Workout Prep

2-3 Rounds

100m Run

10 Push-ups

1 Rope Climb

Workout:

AMRAP x 14

200m Run

20 Push-ups

2 Rope Climbs

PACE GOAL: 4-6 Rounds

FOCUS:

• Cardio Push/Pull combo

STRATEGY:

• 1:15 or less on the run, adjust accordingly

• Be smart on push-ups, when they go they go

MODIFICATIONS FOR ROPE CLIMBS:

• 40 Russian Twists (20 each way)

• 20 DB Plank Rows (10 each arm)

• 10 Plate Drags (5 each way)