4 Rounds

Warm-Up

*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 400m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here

then…

4 Rounds for time of:

  • 5 Bar Muscle-Ups
  • 15 DB Thrusters (25/35)
  • 25 Calorie Row/Bike/Ski

*Rest 2 minutes in between each round

Stimulus Goal:

Why Do This Workout? This is a classic type of workout that’s great at improving performance in the sport of CrossFit. It combines gymnastics, lifting, and cardio. All in one workout, you get to improve your strength with moving your own bodyweight, improve your strength with moving other weighted objects, and improve your cardiorespiratory health.  And it’s a full body workout. Build muscle, burn fat, make your heart healthier.  This workout has it all.

Duration and Feel: Between 15 and 20 minutes should be where you finish this workout. It’s not quite anaerobic, it’s not quite aerobic, its the middle area that combines both. It’s going to feel rough but push hard, aim to go unbroken, and hold on because you will get 2 big minutes of rest.

DB Weight: Challenging but you should be able to go unbroken for at least the first 2 rounds.

Specific warm-up focus: Lats, shoulders, and triceps. Do some push ups and kipping pull ups before jumping right into muscle ups.  Do a few air squats before jumping right into thrusters.

Scaling Options: Lighter weight on DBs.  Muscle ups to jumping muscle ups, to muscle up negatives to pull ups and dips. 

POPULAR POSTS

What is Realistic Weight Loss 🤔?

In a society driven by instant gratification, we recognize the allure of seeking swift weight loss results. However, the drawback of rapid weight loss lies

Consistency > Intensity

Consistency > Intensity. Intensity will get you through the day. Consistency will get you through your life. Sure, you could show up one day a

3 Tips To Build 🛠️a Healthy Lifestyle

Exploring the concept of lifestyle may sound familiar, but what does it truly entail? At its core, lifestyle encapsulates the way you live, encompassing factors

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Fit2Live