3 Rounds with an empty bar:
5 Bench Presses
5 Strict Pull-Ups
3 sets x 5 reps Bench Press
Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 7/12. This is Week 3 of 8)
4 Rounds for reps, every 3 min:
Then Max Reps:
RX+: Perform a near-maximal set of Ring Muscle-Ups
RX: Perform a near-maximal set of Bar Dips.
AX: Perform a near-maximal set of Strict Push-Ups
– Rest 2 min between sets
AX: For masters athletes or novice athletes that want to move and have fun.
RX: Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
Run: Athletes should complete each run in 2 minutes or less. Scale distance if needed.
Near-Maximal: Do not go to failure, remember you have 4 rounds to complete. Hold 1-2 repetitions in the tank.
Muscle Up/Dip/Push Up: Scale to a movement that you can complete comfortably. If you just learned to muscle up, do not try and insert them into a workout under fatigue. Nothing wrong with good old push-ups.