Posts Tagged ‘Ring Rows’


Warm-up:
Dynamic stretching
1600m easy run w/4x100m sprints

MetCon:
5 RFT:

10 Ring Rows
10 Ring Dips
400m Intervals (slightly slower than sprints)
20 Alternating Split Lunges
20 Bicycles

Post time to comments:

Cool-Down:
Post workout stretching


Warm-up:
Dynamic stretching

MetCon:
For Time:

5 Rounds:
5 Ring Dips
5 Jumping Air Squats
5 Ring Rows

1600m Cruise Intervals

5 Rounds:
5 Ring Dips
5 Jumping Air Squats
5 Ring Rows

1600m Cruise Intervals

5 Rounds:
5 Ring Dips
5 Jumping Air Squats
5 Ring Rows

Post time to comments:

Cool-Down:
Post workout stretching


Warm-up:
Dynamic stretching
Speed Drills
1600m easy run w/4x100m sprints

MetCon:
3 RFT:

400m Sprints
10 Pullups
15 Ring Dips

Post time to comments:

Cool-Down:
1600m easy run
Post workout stretching


Warm-up:
1600m Easy Run with 4x100m sprints

MetCon:
4 RFT:

800m Cruise Intervals
10 Ring Rows
20 Pushups
30 Air Squats

(Rest to 75% before and after each Sprint)

Cool-down:
1600m Easy Run

Post total time and distance to comments:


2 RFT:

1600m Run
Complex (x10)

(Recover to 75% before each run)

Post time to comments:

Complex:
5 Ring Row
10 Pushup
10 Step-up


5 RFT:

10 Ring Dip
10 Box Jump (24/20″)
800m Run
10 Burpee
10 Ring Row

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Alternating Tabata:

Ring Row

Ring Dip

Alternating Split Lunge

Situp