Amrap30
400m run
30 pushups
20 pullups
10 Burpee broadjumps (1-3 floor tiles)
4-5 rounds for quality of (20min time):
1-3 knees/hip to Bar (learn jumping to the bar)
10-15s (assisted) bottom of Pistol Squat hold / side
1-3 (Jumping) Bar MU + 3-8 Bar Dips
5 slow eccentric Pistol Squats / side (stand up with 2 legs, evtl. Counter balance loaded)
2 sets of:
Max reps Pull Ups (heavy variation)
Max reps Pull Ups (moderate variation)
Max reps Pull Ups (easy variation)
- go to failure on each part -
rest 3min btw sets
3 sets of:
10 min row or bike
Rest 3min
- consistent pace each round! This should be an aerobic effort, so you should still be able to breathe through your nose or to talk. Goal is the same metres or calories for each set. -