Warm up

7 min AMRAP:

20 penguins

5/arm alternating single arm devil presses

10 alternating plank extensions (https://youtu.be/4n1wXMX-FWo)

10 lateral squat jumps over the dumbbell

Gymnastics conditioning

5 min AMRAP:

2 Toes-to-bars, 4 Box Jumps, 4 Toes-to-bars, 4 Box jumps, 6 Toes-to-bars,…

Continue adding 2 Toes-to-bars each round, while keeping the box jumps constant.

— rest 3 min

5 min AMRAP:

2 pullups, 2 Turkish get ups (1/arm) @ 24/16kg

4 pullups, 2 Turkish get ups (1/arm) @ 24/16kg

6 pullups, 2 Turkish get ups (1/arm) @ 24/16kg

Continue adding 2 pullups each round, while keeping the TGUs constant.

Scaling options: V-ups instead of Toes-to-bars, ring rows instead of pull-up – no band, we are looking for fast transitions

Stamina training

For time:

500m/400m row

— Rest 1 min

1,000m/800m row

— Rest 2 min

1,500m/1,200m row

The goal is to maintain the same speed throughout the entire workout. Don’t burn yourself on the 500m row, start a little faster than your 2k pace.

EVF360

Indoor

Part A

4 rounds for time:

400/320m row

10 ring rows

10 burpees over the rower

1 min plank hold

Part B

4 min AMRAP:

4 single arm dumbbell thrusters 50/35#

8 box jumps

— rest 1 min

4 min AMRAP:

6 single arm dumbbell thrusters 50/35#

12 box jumps

— rest 1 min

4 min AMRAP:

8 single arm dumbbell thrusters 50/35#

16 box jumps

Outdoor

Part A

4 rounds for time:

200m run with the dumbbell (carry any style)

10 allternating single arm DB renegade row

10 burpees over the dumbbell

1 min plank hold

Part B

4 min AMRAP:

4 single arm dumbbell thrusters 50/35#

8 alternating step ups

— rest 1 min

4 min AMRAP:

6 single arm dumbbell thrusters 50/35#

12 alternating step ups

— rest 1 min

4 min AMRAP:

8 single arm dumbbell thrusters 50/35#

16 alternating step ups