CONDITIONING WORKOUT
Incline bench press: 3 sets of 8 reps
As many rounds and reps in 15 minutes of:
12 burpees
16 dumbbell snatches
12 ring rows
ladies: 25 lb (12 kg) dumbbell
gents: 35 lb (15 kg) dumbbell
Instructions:
Score: total rounds and reps completed.
Intensity: high.
Aim: 5-8 rounds
Today’s workout is a two-part piece starting with the incline bench press. Use part use the same moderately heavy barbell or a pair of dumbbells for the incline bench press across all sets. Complete the 15 minute AMRAP after a short break.
Choose a challenging single dumbbell for the conditioning that allows you to complete 16 reps of snatches unbroken. Alternate your arms after each rep. Pace your burpees and try to finish them under 0:50 in all rounds. Adjust ring height with feet positioning so you can complete 12 reps of ring rows unbroken.
Options:
Instead of burpees you may perform down-ups.
As an alternative to ring rows you may perform 16 banded rows or 12 Australian pull-ups using your barbell and squat rack. Adjust reps if needed.
Warm-up:
2 rounds of:
12 incline push-ups
12 banded pull aparts
8 burpees
Dumbbell snatches:
Dumbbell deadlifts 5 left, 5 right arm
Dumbbell push presses 5 left, 5 right arm
Dumbbell snatches 5 left, 5 right arm
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BODYWEIGHT WORKOUT
Incline push-ups 3 sets of 20 reps
Decline push-ups 3 sets of 20 reps
As many rounds and reps in 15 minutes of:
12 ring dips
20 reverse lunges
15 burpees
Instructions:
Score: total rounds and reps completed.
Intensity: high.
Aim: 5-8 rounds
This is a two-part, upper body push and lower body lunge calisthenics workout. First complete the 3-3 sets of the two different push-up variations with 1 minute rest between sets. After a short break complete the 15-minute AMRAP.
During the second part of the workout try to move at a fast but maintainable pace. Complete the ring dips in big portions if not unbroken. Alternate legs during the reverse lunges. Push the burpees and take a short breather before getting back to the next round of ring dips.
Options:
You may substitute decline push-ups with hand release regular push-ups.
If needed perform band assisted or jumping ring dips instead of the regular ring dips. You may also perform 15 bench dips.
You can substitute burpees with down-ups.
Warm-up:
10 Spiderman lunges with rotation (5 left, 5 right)
12 banded pull aparts
12 reverse lunges
10 push-ups