Fitness:
A. Close Grip Bench Press 6 sets of 3
B. For time:
Row 300M
20 Ring Pushups
10 Toes to Bar
Row 300M
15 Ring Pushups
15 Toes to Bar
Row 300M
10 Ring Pushups
20 Toes to Bar
Health:
A. Close Grip Bench Press 6 sets of 3
B. 4-5 sets not for time:
5 Ring Dips or Ring Pushups
5 Strict Hanging leg Raises
Row 250M
Fitness:
A. Close Grip Bench Press 6 sets of 3
B. For time:
Row 300M
20 Ring Dips
10 Toes to Bar
Row 300M
15 Ring Dips
15 Toes to Bar
Row 300M
10 Ring Dips
20 Toes to Bar
Coach’s Tips
For Part A, build to a heavy set of 3 reps on the close grip bench press, then do 5 more sets at that weight for a total of 6 sets of 3. Part B is for time. if you don’t have toes to bar you can sub hanging leg raises or butterfly sit-ups or any other similar modification as recommended by the coach. For the ring push-up portion of the workout, choose a pushing movement that is challenging but that you can sustain for the entire workout. This might be regular pushups, ring pushups, plank pushups, or dips of some sort.
