Difficulty level: 6/10
Special notes: Ring dips are a new movement we haven’t programed yet. These can be difficult for some people especially in this volume. Try and be consistent on the run portion of the workout. Then break the dips and pullups in manageable chunks. If you have some more experience with high intensity workouts, then this is a great workout to wear a vest.
Weight: Body weight……. But you can wear a vest if you are feeling tough.
Goal: 20-25 mis
Substitute: If you can’t or don’t have rings for dips use a bench or a box. If you don’t have a pull up bar, then sub DB rows with a heavy DB or do renegade rows left right equals one rep.
Difficulty level: 6/10
Special notes: Ring dips are a new movement we haven’t programed yet. These can be difficult for some people especially in this volume. Try and be consistent on the run portion of the workout. Everyone runs at the same time. Then break the dips and pullups in manageable chunks. But one person needs to be wall sitting while the other works. If you have some more experience with high intensity workouts, then this is a great workout to wear a vest.
Weight Body weight
Goal: 25-30mins
Substitute. If you can’t or don’t have rings for dips use a bench or a box. If you don’t have a pull up bar, then sub DB rows with a heavy DB or do renegade rows left right equals one rep.
