A) 3 Rounds:
10 Ring Rows
10 Dumbbell Strict Press
B) 2 Rounds:
10 Knee Raises
Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump.
In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
12 Dumbbell Snatches, 50#/35$
6 Bar Muscle-Ups
12 Dumbbell Snatches, 50#/35#
12 Chest-to-Bar Pull-Ups
– Note: no rest between the rounds.
AX: Pull-Ups for the first 2 rounds. Ring Rows for the second 2 rounds.
Dumbbell Movements: each round of dumbbell movements should be completed in 60 seconds or less, scale load as needed.
Bar Muscle Up/ Pull-Ups: you may scale the movement to kipping pull-ups for the first 2 rounds then reduce the difficulty and perform ring rows for the second 2 rounds.
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