Workout 3 - Strength Transition Week

0. Lesson

 
 

1. Skills

5 Minutes of Double Under Practice

2. Skills

False Grip Ring Rows
2 Sets of 5 with a Pause at the Chest

Kneeling Ring Muscle-up Transitions
5 Sets of 3

3. MetCon

10 x 2-Minute Rounds, Each For Time
10 Calorie* Assault Bike Sprint
Rest with Remaining Time in Each Round

*At an all out sprint, your first round should take between 13 and 16 seconds. Adjust the calories per round for the rest of the workout after your first round.
**If you don’t have access to an Assault Bike, sub:
~50m Sled Pulls/Pushes (70% of Back Squat),
~75m Hill Sprint, or
~100m Sprint

Guest UserStrength Transition Week