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A. Ring pull-up strength:

On every 30 second interval, for 12 minutes:

0:00-3:30 – 1-5 strict ring pull-ups or challenging hinge rows

4:00-7:30 – 5-15 second negative

8:00-11:30 – 5-20 second hang from rings or bar.

B. Burpee ladder! We will start this one at 4 reps rather than 1, just to save a bit of time. Do 1 burpee the first minute, 2 the second, 3 the third, etc., until you cannot complete the required number of reps before the buzzer signals the end of that minute. Your score is the number of rounds completed, plus the number of reps completed in the final minute. Some people say that the key here is to keep the reps fast, even at the beginning, because you want your body to be primed for the later rounds when you will have to move quickly. Other people prefer to ease into the intensity, moving faster as the reps increase. See which approach works best for you.

Compare to July 23 2018, Oct 4 2017 or Jan 31 2017.