15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

5 Dips
7 Ring or Single Arm DB/KB Rows
10 Step Ups

Weight for Upright Rows:

Men: 35-50#

Women: 12-24#

Use what you have!

Goal: 8 Rounds or more!

For this workout you will choose a method for each of these movements that will allow you to keep moving pretty good!  You should never be doing singles!

For the dips you can do assisted dips on rings/TRX Bands or even a stationary dip station.  You do this by leaving the feet on the ground and using one leg or a little hop to help you press out.  ONLY use as much assistance from the legs as you need!  You may also choose to do ring or TRX band push ups from the knees.

Other options for the dips are off a bench or box or in between 2 boxes.

The goal - no matter what option you choose is to get the shoulder lower than the elbow at the bottom.  Make sure the elbows go BACK and not out!  Then press to lock out completely at the top!

For the rows you will choose an angle from the ground that is difficult for you!  You can do ring, trx, or even rows with a bar set in the rack!

Start with arms completely straight at the bottom and come up and try to touch your chest at the top!

If you don't have a way to do body rows - you may sub single arm db or kb rows.  You do this by holding a dumbbell or KB in one hand.  You can lean against a wall or bench.  You will start with a straight arm and pull the elbow back until the weight is up at the chest.  Then straighten to lower.  You will do 7 per side.  Do all 7 on one side then all 7 on the other.

For the step ups choose a height that is challenging but manageable for you!  Make sure your WHOLE FOOT is on the step and don't allow the working knee to cave in!  You will alternate feet with each step.  So it ends up being 5 per side each set.

Put the weights away crew - Program A only today!

Metcon (AMRAP - Rounds and Reps)

15 Min AMRAP
5 Dips
7 Pull Ups
9 Box Jumps

Dips May be Ring or Stationary.

Box Height:

Men: 24"ish
Women: 20"ish

Score: Total completed rounds + Any additional reps

Goal: 10 Rounds +

For this workout it is important you pick the correct scales and options to allow you to keep moving.

The options for the dips are:

Ring Dips
Stationary Dips
Box Dips
Bench Dips

Whatever you choose we are looking for you to get your shoulder lower than your elbow at the bottom and completely lock the elbows at the top.

You may also choose to use bands or do jumping dips to assist.  For this workout we don't want to see a slow lower.  Save that for skill work or on a different day!

For the pull ups choose a style that will allow you to do these in 1-2 sets each time.  If you need to you may lower the number to 5 reps in order to not have to use assistance and work on your pull ups - just note that you did that in the comments when you log your score.

You may also scale to: Ring or TRX Rows or banded Pull Ups.  Jumping pull ups are ok, but we prefer to choose another method if possible for this workout since this workout already has box jumps!

You may also choose to work your strict pull ups in this workout.  If you want to do that lower the number to 3-5.

For the box jumps we would love to see you choose a height that will allow you to actually jump. Even if that means you need to lower it drastically.  Jump with both feet and land with the whole foot on the box/object.

If you are unable to jump for injury reasons etc.  You may sub step ups (ONLY IF YOU DIDN'T DO TUESDAYS WORKOUT).  If you did Tuesday's workout though, sub Russian (eye level) KB swings instead!

PROGRAM C

15 Min AMRAP
3 Muscle Ups
9 Box Jumps

Dips May be Ring or Stationary.

Box Height:

Men: 24"ish
Women: 20"ish

RX + - Up the Reps to 5 and 15

Score: Total completed rounds + Any additional reps

Goal: 6 Rounds +

If you are REALLY good at muscle ups - like know you will be doing unbroken triples - do the 5 Muscle Up - 15 Box Jump option!

If you are REALLY new to muscle ups and all 3 will be in singles the whole time - lower the number to 2.

Muscle Ups may be bar or ring.

If you want to just WORK your muscle ups even though you don't have them yet - that is fine too!  You may do, banded, jumping, transitions, etc.

For those scaled versions - you will probably go to the 5 and 15 reps so you don't end up doing a million box jumps.

For the box jumps we would love to see you choose a height that will allow you to actually jump. Even if that means you need to lower it drastically.  Jump with both feet and land with the whole foot on the box/object.

If you are unable to jump for injury reasons etc.  You may sub step ups (ONLY IF YOU DIDN'T DO TUESDAYS WORKOUT).  If you did Tuesday's workout though, sub Russian (eye level) KB swings instead!