5 Rounds

Warm-Up

*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m 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

5 Rounds for time of:

  • 5 Strict pull-ups
  • 10 Push-ups
  • 15 Sit-ups
  • 20 Step-ups (20/24)
  • 25 Double-unders
  • 30 Second Forward Plank

Stimulus Goal:

Why Do This Workout? Improve upper body and core strength. 

Duration and Feel: the goal is to finish under 24 minutes. The pull ups should be challenging with something you can do 5 reps unbroken when you’re fresh. Push ups shouldn’t need to be broken up more than 2 times, and you should be able to move through everything else. 

Specific warm-up focus: Make sure lats and shoulders are ready for strict pull ups. Do some scap pull ups.

Scaling Options: Do banded pull ups if you can’t do strict pull ups, or do ring rows. Or add a DB between your feet if your pull ups are strong. Do push ups on a bar or knee push ups. use a lower box for step ups. Do high jump singles with some doubles mixed in for the 25 jump rope reps.

 

POPULAR POSTS

4 Daily Habits Our Nutrition Coach Recommends

Are you curious about which daily habits our nutrition coach recommends for maintaining optimal health? We understand that achieving a healthy lifestyle can be challenging,

Keep It Simple

If you’re just starting your fitness journey, here’s my top secret: Keep It Simple. Get up a bit earlier. Go outside before you have breakfast.

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