Fitness and Performance:
Every 2 minutes, for 18 minutes:
– Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds OR Ring Dips OR Tempo Push Ups
– Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters OR Handstand Holds OR Bear Crawls
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
– Minutes 5-6, 11-12 & 17-18:
Alternating Candle Rolls x 5-10 reps
(if you’re proficient, try pistols) OR weighted Box Step Ups. Anything that focuses on single leg movement.
Fitness:
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 10 Ball Slams
Minute 3 – 10 Thrusters / Wall Balls
Minute 4 – 4-6 Strict Pull-Ups
(add weight if these are easy)
*Perfect Score is 6.0 Rounds.
Performance:
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters (1 rep per 10m)
Minute 2 – 10 Kettlebell Swings (70/53)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups
*Perfect Score is 6.0 Rounds. 1 Round consist of 52 reps.