A) 4 Rounds:

250m Row
5 Kipping Pull Up
10 GHD Sit Up

* Sub row with 200m run
* Sub GHD with Sit-Up

* Rest 60 sec between sections A and B

B) 15-12-9:

Hand Release Push-Up
Wall Ball 20lb/14lb


Bench Press

A) 3 sets x 5 reps @ 70% of 1 Rep Max or +5 lbs previous session) Program weight increases from week 1
A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 8 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B).

– Rest 90 sec between sets

Strength Tip

Squeeze your shoulder blades to support your shoulders. Use a ‘straight line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.


For Time

10-9-8-7-6-5-4-3-2-1 of:

Strict Pull-Up
Strict Handstand Push-Up
Ring Push-Ups

– 35 Double-Unders between each round

Workout Tip

Rings around 6 inches off ground. Feet on ground.

Beginners – use a band for strict pull ups or do ring rows. Sub Kettlebell Swings for your Handstand Push-Up, Regular Push-Ups, 50 Single Jumps.

Advanced- weighted pull-ups.

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