Warm Up:
2 sets:
:30 jumping jacks
10 single-DB shoulder presses
50-ft single-arm DB overhead carry/arm
10 alternating single-DB renegade row
– 1 push-up + 1 row = 1 rep.
Workout Prep:
2-3 sets:
3 strict weighted pull-ups
3 strict weighted dips
WOD:
7 sets for load:
5 strict weighted pull-ups
5 strict weighted ring dips
Intermediate:
Same as Rx
Beginner:
7 sets:
5 strict banded pull-ups
5 strict banded ring dips
HOME WOD:
Equipment:
Every 3:00 for 7 sets:
:30 DB bent over rows
:30 push-ups
– No rest between movements.
– Use two DBs.
Bodyweight:
Every 3:00 for 7 sets:
:45 sit-ups
:45 push-ups
– No rest between movements.
Movement scaling options:
Strict weighted pull-up: Strict pull-up, pull-up negative, banded pull-up
Strict weighted ring dip: Ring dip, ring dip negative, banded ring dip
Post-Workout Skill Work:
400-m DB farmers carry