Workout: 08 January 2024

Gym Workout

Warm-up – 2 rounds:
– 15 Pull-ups (alternative: Jumping pull-ups)
– 20 Push-ups
– 25 Air squats

Strength
– Bench press to failure at 80% of 1 rep max, then repeat at 60% and 40%. Between each set, superset with Bent over rows sets of 12 (you will do 3 sets total), light weight with a 2 second pause with barbell near chest. Rest as little as possible before restarting bench once rows are complete.

Metabolic Workout – 3 Rounds for time:
– 10 HSPUs (alternative: Pike-box hspu, use a bench or table if no box)
– 20 Pistol squats (alternating legs, 10 each leg) (alternative: any of the pistol squat variations based on skill)
– 30 Toes to bar (or hanging knee ups or V-ups)

At Home Workout

Either same workout as the Warm-up and the Metabolic above, or alternative:
Barbara CrossFit Benchmark WOD

Barbara – 5 Rounds For Time (if you need to scale this workout try for just 2 or 3 rounds… still pretty tough!)
– 20 Pull-Ups (alternative: Jumping pull-ups)
– 30 Push-Ups
– 40 Sit-Ups
– 50 Air Squats
– 3 Minutes Rest

Complete 5 rounds of the repetitions in the order written. After each set of 50 Air Squats, you must take a 3 minute rest. Time each round for reference and pacing purposes (try to keep the same pace throughout).