Basic

Every 2 minutes, for 18 minutes (3 sets of each):

• Station 1: Supine Ring Row x 10 reps @ 2111
• Station 2: Nose-to-Wall Handstand Hold x 45-60 seconds
• Station 3: Hollow Rocks or Holds x 45-60 seconds

Every 4 minutes, for 20 minutes (5 sets):

• Row 500 Meters/run 400 meters
• 20 Jumping Lunges
• 20 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

Performance

Every 2 minutes, for 18 minutes:

• Station 1: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
• (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
• Station 2: Handstand Walk x 10 meters
• (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
• Station 3: Strict Toes to Bar x 5-8 reps @ 3111

Every 4 minutes, for 20 minutes (5 sets):

• Row 500 Meters
• 40 Double-Unders
• 20 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.