1. Warm up
2. Strength training:
Back squat, 2-2-2-2-2-2-2-2-2-2 on the minute
3. Conditioning; complete as many rounds as possible in 12 minutes of:
11ft rope climb, 2 ascents
Hand release push up, 11 reps
4. Recovery
1. Warm up
2. Conditioning; "Barbara", five rounds, each for time of:
Pull up, 20 reps
Push up, 30 reps
Sit up, 40 reps
Squat, 50 reps
Rest precisely three minutes between each round. Score is total time.
3. Recovery
Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.
1. Warm up
2. Strength training; three rounds of:
(a) Back squat, 5 reps (heavy)
Rest, 60 s
(b) Ring row, 10 reps (challenging)
Rest, 60 s
3. Conditioning; "J.T.", for time, 21-15-9 reps of:
Handstand push up
Ring dip
Push up
4. Recovery
1. Warm up
2. Speed/agility training: L-cone drill
3. Conditioning; for time; 10-9-8-7-6-5-4-3-2-1 reps of:
Pull up
Sit up
Push up
Squat
4. Recovery
1. Warm up
2. Conditioning;
(a) "Angie"; for time:
Pull up, 100 reps
Push up, 100 reps
Sit up, 100 reps
Squat, 100 reps
(b) Immediately upon completion of part (a), run 200 m for time
You will get two scores: (a) and (b)
3. Recovery
Please have a look here and here for times, scores, comments and videos for part 2(a) of this workout.
