Warmup
Time: 15
PVC pipe games (8 min)
+
Jump to stabilize on rings 15-20s
10 Straight arm banded lat pull-downs; 2s hold
20s Plank
10 Banded RDL
10 Air Squats 2s hold
x2
Part 1
Time: 40
Primary: Plumbing - Secondary: Electricity
~10-12 minutes allotted to get stations set up
then on running clock:
@ 0:00, 9:00, 18:00
8 Ring Dips w/ weight -> body weight -> with band -> Using Box
immediately to
AMRAP Pushups in one set (goal is 20+) -> Regular -> Elevated as needed
@3:00, 12:00, 21:00
8 Weighted Alternating Back Step Lunge w/ KBs in hand (ea side)
immediately to
AMRAP Jumping Lunge in 1 min -> Alternating lunge in place
@ 6:00, 15:00, 24:00
10 strict pullups w/ weight -> body weight -> with band -> tough ring rows
immediately to
20 Ring Rows – adjust feet as needed
Ensure movements and modifications are setup before starting. Each round through may be heavier than the last if desired. Each set has a primary StrE set followed by a drop set that hits more Stamina. This should burn like crazy. Jumping lunges, and lunges in general, have the tendency to make folks SORE if they don’t do them regularly.
Part 2
Time: 5
Primary: Plumbing - Secondary: Ventilation
Airbike or Row 25s for maximum wattage (highest seen on computer)
Go as hard as you possibly can, goal is put out as much power as possible to produce highest wattage possible.