Level 1
18 min AMRAP:
12 ring rows (MAKE THEM DIFFICULT!!)
12 push ups
12 Front squat
18 Row Calories
Level 2
18 min AMRAP:
6 pull ups
6 dips
12 Front squat #75/53
18 Row Calories
Level 3
18 min AMRAP:
10 pull ups
10 ring dips
12 Front squat #95/68
18 Row Calories
Level 4 Rx
18 min AMRAP:
6 Muscle Ups
12 Front squat #135/95
18 Row Calories
Motivation
Strength
Strict Press 6×5 @78%
Focus is on body position and bar speed.
If you push the bar up quicker, you’re getting stronger.
Strategy
Eighteen minutes; start slow, end fast.
Our ring rowers really need to be pushing themselves to do really good, really hard, ring rows… It’s okay if they’re so difficult that you have to break them up! Ring rows are a strength exercise, use them to get stronger.
Get more Awesome: 5×10 OHS increase weight every set
