PROGRAM B:

5 Rounds

Each Round is:

7 Pull Ups
8 Front Rack Lunges
7 Pull Ups
8 Front Rack Lunges
7 Pull Ups
8 Front Rack Lunges

Rest 1 Min

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

Score: SLOWEST ROUND ONLY

Goal: Under 2 Min

NOTES:

This is a sneaky way to get you guys to go all out and do a ton of reps without realizing it until it's too late.  Cat's out of the bag now.

So the way this works is when the clock starts you will do 7 pull ups and 8 front rack lunges 3 times.  Then you will rest 1 min.  You will repeat that WHOLE thing 4 more times.  (Total of 5).

The score is the slowest round only.  So you need to go hard each time - but don't peacock or you won't be able to maintain in later rounds.

The goal is 2 min or less rounds so choose pull up style and weight accordingly.  If your first round takes you longer than about 2:15.  Change something.

For the pull ups you may do strict (lower the number to something you won't really have to break).  Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

Choose a weight for the front rack lunge that you won't have to break.  Not that it will be easy, but you think you can make it.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

PROGRAM A:

5 Rounds

Each Round is:

7 Pull Ups
8 DB Front Rack Lunges
7 Pull Ups
8 DB Front Rack Lunges
7 Pull Ups
8 DB Front Rack Lunges

Rest 1 Min

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs
RX + Women: 35# DBs

Score: SLOWEST ROUND ONLY

Goal: Under 2 Min

NOTES:

This is a sneaky way to get you guys to go all out and do a ton of reps without realizing it until it's too late.  Cat's out of the bag now.

So the way this works is when the clock starts you will do 7 pull ups and 8 DB front rack lunges 3 times.  Then you will rest 1 min.  You will repeat that WHOLE thing 4 more times.  (Total of 5).

The score is the slowest round only.  So you need to go hard each time - but don't peacock or you won't be able to maintain in later rounds.

The goal is 2 min or less rounds so choose pull up style and weight accordingly.  If your first round takes you longer than about 2:15.  Change something.

For the pull ups you may do strict (lower the number to something you won't really have to break).  Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

Choose a weight for the DB front rack lunge that you won't have to break.  Not that it will be easy, but you think you can make it.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.

PROGRAM C:

5 Rounds

Each Round is:

2 Muscle Ups
8 Front Rack Lunges
2 Muscle Ups
8 Front Rack Lunges
2 Muscle Ups
8 Front Rack Lunges

Rest 1 Min

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / 3 Muscle Ups
RX + Women: 75# + / 3 Muscle Ups

Muscle Ups may be Bar or Ring

Score: SLOWEST ROUND ONLY

Goal: Under 2 Min

NOTES:

This is a sneaky way to get you guys to go all out and do a ton of reps without realizing it until it's too late.  Cat's out of the bag now.

So the way this works is when the clock starts you will do 2 muscle ups and 8 front rack lunges 3 times.  Then you will rest 1 min.  You will repeat that WHOLE thing 4 more times.  (Total of 5).

The score is the slowest round only.  So you need to go hard each time - but don't peacock or you won't be able to maintain in later rounds.

The goal is 2 min or less rounds so choose pull up style and weight accordingly.  If your first round takes you longer than about 2:15.  Change something.

For the muscle ups you may even lower the number to 1 rep if necessary to keep moving in this workout.  That will still end up being 15 total.  You may choose bar or ring for this.

You may even choose to do a jumping bar or ring muscle up, banded, or feet assisted transition just for practice if you want to.

Or if you end up wanting to do the first round or 2 with muscle ups and then the rest with pull ups - that is ok too!

Choose a weight for the front rack lunge that you won't have to break.  Not that it will be easy, but you think you can make it.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.