04.13.2024 | Workout of the Day
15 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
1000m Row
For time:
12 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
750m Row
For time:
9 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
500m Row
For time:
6 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
250m Row
3:00 rest between each.
Or, as a 2-person team...
4 Rounds for time:
Partner "A"
9 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
500m Row
Partner "B"
9 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
500m Row
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For time: 10’25"
15 Kipping Pull-ups
15 Ring Dips
25 DB Cleans (6.5 kg)
90 TRX Sqt + Row (“Rowing Machine”)
For time: 9’29"
12 Kipping Pull-ups
12 Ring Dips
25 DB Cleans (6.5 kg)
75 TRX Sqt + Row (“Rowing Machine”)
For time: 7’31"
9 Kipping Pull-ups
9 Ring Dips
25 DB Cleans (6.5 kg)
50 TRX Sqt + Row (“Rowing Machine”)
For time: 6’40"
6 Kipping Pull-ups
6 Ring Dips
25 DB Cleans (6.5 kg)
40 TRX Sqt + Row (“Rowing Machine”)
3:00 rest between each.