3 Rounds for Time

Run 400 Meters
20 Pull Ups
30 Box Jumps

RX +: 5 Rounds

(You are ONLY go RX+ unless you finish first 3 rounds in under 13 min!)

RX+ Option: 5-7 Muscle Ups in place of Pull Ups

Score: Total Time

Goal: Under 18 Min (for 3 Round version)

RX + Goal: Under 20 Min

PROGRAM C

3 Rounds for Time

Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
20 Pull Ups
30 Box Jumps

RX +: 5 Rounds

(You are ONLY go RX+ unless you finish first 3 rounds in under 13 min!)

RX+ Option: 5-7 Muscle Ups in place of Pull Ups

Score: Total Time

Goal: Under 18 Min (for 3 Round version)

RX + Goal: Under 20 Min

NOTES:

No barbells, dumbbells or weight needed at all for this one!  We all love a great bodyweight Tuesday.

We made some rules for going RX + because we know you will get more out of going hard in this workout than going long (as is often the case).

For the run - it should be a distance that takes you roughtly 1:30 - 2:15 depending on your running ability.  If you don't have a way to measure, just use the time as a measure.

If you are unable to run for space or weather reasons - you may sub 2 min of double/single unders (don't do a million double unders though please - if you are good at them go 90 seconds max), low step ups, or taps.

For the pull ups you may do strict, kipping, banded, jumping, ring/trx/parallette row, or even a bent over row with dumbbells or a barbell.  You could also sub slam balls or kb swings.  Lots of options if you don't have a pull up spot/bands "yet".

If you want to go extra RX+ you can sub bar or ring muscle ups or jumping, banded, foot assisted etc. versions to throw them in for practice!

Make sure whatever version you choose is a challenge for you and that you choose a number that keeps you in that time frame.  If you are scaling to jumping, banded etc please control the movement and don't worry too much about SPEED during that portion of the workout.  Good movement!!

Pull up style and number should take you no longer than about 1:30.  Many of you will fly through 20 reps in 30 seconds.  If you want to do strict and need to lower the reps to fit the time - do it!

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can!  If that height is too much for you - go lower!  Make sure when you jump and when you land that the knees do not cave in!

Stand all of the way up on your box/bench.

You may also sub step ups.  Or, if you don't have something to jump ON - find something to jump OVER!

Please make sure to warm up before the box jumps and we prefer the step down method