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.

4 Rounds

Rest 2 Min Between Rounds

20 Squats
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Squats

No weight needed!

RX+ Men/Women - Take all of these numbers up to 30 each round.

OR

RX+ Option: Wear a Weight Vest.

Score: Slowest Round ONLY

Goal: Under 4-5 Min or Less Rounds

NOTES:

Pretty simple here guys.  The goal is to keep each round under 4 min so that means NOT doing the 30 reps if it's taking you longer than that - and also choosing the appropriate pull up and push up style to get through those in less than 1 min or so each.

Your score is ONLY your slowest round.  This is to encourage you to pace them out all similar and not peacock the first round!  With that said - go for it and try to maintain it!!!

For these squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest. Stand fully for each rep.

For the pull ups - the best options for this workout today are strict (lower number to 10 if needed to keep time), kipping, banded, or bar/ring/band row.  Jumping is an option but is a lot of leg if you do that version.

Make sure that you choose a version that is difficult for you.  These do NOT have to be unbroken, but you should be able to complete them in about 90 sec or less each time.

For the push ups make sure you keep proper form by keeping your belly tight and a rigid body position throughout.  Touch chest and thighs completely at the bottom.  Lock out all of the way at the top.  No snaking, hip sagging, or high butts!  Go to your knees if you need to in order to keep moving and finish these in a min or less!

For the sit ups you will touch the ground behind you and come up and touch your toes at the top. Do whatever you want with your feet!

This one is a GREAT one to do when you don't have any equipment at all.  Just swap the pull ups out for a jump over or a burpee and you are set.

4 Rounds for Time

10 Lungesters
20 Pull Ups

RX Men:  75#
RX Women: 55#

RX + Men: 95# +
RX + Women: 75# +

Score: Total Time

Goal: Under 12 Min

NOTES:

Oh boy.  The Lungesters are Back!

The goal is to choose a weight for the lungesters that you won't have to break more than once per set.

You will get the bar on the shoulders with the elbows in front.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down. Barbell still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the barbell off of the shoulders.  Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears!  Rib cage down and belly tight.

For the pull ups - keep in mind that sets of 20 are a lot at once.  So you will want to pick something that will allow you to finish in no more than 4 sets (so allows you to do 5 at a time).

If you want to sub strict pull ups for this workout - GO FOR IT!  Cut the number down to something you can get done in about a minute or less.  Only go strict if you can do at least 3-4 in a row and keep sets to at least 8-10.

Our 2 favorite subs for the pull ups today would be banded or ring/TRX/bar rows.  Jumping are also allowed - but the idea is to give your legs a break if possible.

Enjoy!

PROGRAM A

4 Rounds for Time

10 Lungesters
20 Pull Ups

RX Men:  40# DB
RX Women: 25# DB

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

Score: Total Time

Goal: Under 12 Min

NOTES:

Oh boy.  The Lungesters are Back!

The goal is to choose a weight for the lungesters that you won't have to break more than once per set.

You will get the dumbbells on the shoulders with the elbows in front.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down.  Dumbbells still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the dumbbells off of the shoulders.  Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

For the pull ups - keep in mind that sets of 20 are a lot at once.  So you will want to pick something that will allow you to finish in no more than 4 sets (so allows you to do 5 at a time).

If you want to sub strict pull ups for this workout - GO FOR IT!  Cut the number down to something you can get done in about a minute or less.  Only go strict if you can do at least 3-4 in a row and keep sets to at least 8-10.

Our 2 favorite subs for the pull ups today would be banded or ring/TRX/bar rows.  Jumping are also allowed - but the idea is to give your legs a break if possible.

Enjoy!

PROGRAM C

4 Rounds for Time

10 Sandbag Lungesters
20 Pull Ups

No RX or RX +:  Just use what you've got.

Ideally women's bags are 30-50# and men's are 55-80#

Lower the number of lungesters if your bag is super heavy.  Raise to 15 if bag is super light.

Score: Total Time

Goal: Under 12 Min

NOTES:

Oh boy.  The Lungesters are Back!

The goal is to choose a weight for the lungesters that you won't have to break more than once per set.

You will get the sandbag on the biceps with the elbows high.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down. Sandbag still on the biceps with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears!  Rib cage down and belly tight.

For the pull ups - keep in mind that sets of 20 are a lot at once.  So you will want to pick something that will allow you to finish in no more than 4 sets (so allows you to do 5 at a time).

If you want to sub strict pull ups for this workout - GO FOR IT!  Cut the number down to something you can get done in about a minute or less.  Only go strict if you can do at least 3-4 in a row and keep sets to at least 8-10.

Our 2 favorite subs for the pull ups today would be banded or ring/TRX/bar rows.  Jumping are also allowed - but the idea is to give your legs a break if possible.

Enjoy!