PRE and POST Workout accessory:
* Max set of strict pull-ups
* Complete 1 set before and 1 set after the workout.
3 rounds for time of:
400/500-meter row
40 AbMat sit-ups
30 alternating dumbbell snatches
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Post time and total strict pull-ups to the comments.
Stimulus and Strategy:
Today's workout is simple, yet challenging, with a goal time of 13-18 minutes. Each row is intended to be completed at a moderate-to-hard pace that allows for completion in 1:45-2:15 — scale the distances to get you close to these time range goals. The sit-up volume is high, and 40 reps will be difficult to achieve at a rapid pace, but shoot to complete these in no more than 2 minutes; scale as needed to do so. Choose a moderate dumbbell snatch load that allows you to complete at least 15-20 reps consecutively. The demand of this movement will be made more difficult due to the row and sit-ups that precede it. It will take time to establish the correct mechanics and the correct load prior to starting the workout.
Intermediate option / PRE and POST Workout accessory:
* Max set of strict pull-ups
* Complete 1 set before and 1 set after the workout.
3 rounds for time of
400/500-meter row
30 AbMat sit-ups
30 alternating dumbbell snatches
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option / PRE and POST Workout accessory:
* Max ring rows, feet should be directly underneath the rings.
* Complete 1 set before and 1 set after the workout.
3 rounds for time of:
250/300-meter row
15 AbMat sit-ups
15 alternating dumbbell snatches
♀ 10-lb dumbbell
♂ 15-lb dumbbell