Death By Pull-up

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Use whatever pull up, band or progression you are doing at this time.

Advanced

3 rounds

20 thrusters #65

20 burpees

Intermediate

3 rounds

15 thrusters #45

15 burpees or pregnant burpees

Beginner

3 rounds

10 thrusters #15-25

10 pregnant burpees

Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.

"Baby Helen"

Advanced

3 rounds

Run 400m

21 one-armed kettlebell swings  12kg

12 pullups

Intermediate

3 rounds

Run 400m

15 one-armed kettlebell swings  8kg

12 pull ups or progressions

Beginner

3 rounds

Run 200m

12 one-armed kettlebell swings  4kg

12 pull up progressions

Rest Day

Advanced

3 rounds

Run 400m

20 overhead squats #65

Intermediate

3 rounds

Run 400m

15 overhead squats #45

Beginner

3 rounds

Run 200m

10 overhead squats #15-25

"Baby Jackie"

Advanced

Row 1000m

50 thrusters #35

30 pull ups

Intermediate

Row 750m

40 thrusters #25

20 pull ups or progressions

Beginner

Row 500m

30 thrusters #15

15 pull up progressions

"Death by dip"

Do 1 dip the first minute, 2 dips the second minute, 3 dips the third minute, continuing as long as you are able. Use as many sets as necessary each minute.

Use rings, parallel bars or bands if needed.

Rest Day

Advanced

3 rounds

500m row

20 backsquats #65

20 dumbbell push press #30 DB's

Intermediate

3 rounds

500m row

15 backsquats #45

15 dumbbell push press #20 DB's

Beginner

3 rounds

250m row

10 backsquats #15-25

10 dumbbell push press #10 DB's

“Baby Kelly”

Advanced

3 rounds

Run 400m

20 box jumps

20 wall ball #14

Intermediate

3 rounds

Run 400m

15 box jumps or step ups

15 wall ball #10

Beginner

3 rounds

Run 200m

10 step ups

10 wall ball #6