100 pull-ups
100 push-ups
100 sit-ups
100 squats

Timecap 25 min

Skaalata voi monella tapaa!

5 rounds for time:
15 Pull up
20 Push up
30 Sit up
50 Air Squat
2min Rest

(Time Cap 35min)

Do not include final 2min rest in your overall time.

CHELSEA
On the minute every minute for 30 minutes:
5 pull-ups
10 push-ups
15 air squats

Scaling options for both workouts:
pull-ups to ring row or jumping pull ups
push-ups to against box or rubber band

Intermediate:
4 pull-ups
8 push-ups
12 air squats

Beginner:
3 pull-ups
6 push-ups
9 air squats

Five rounds:

• Bodyweight bench press max reps
• Pull-ups max reps

Score is total reps

• SCALED:

• scaled bench press or floor press

• Banded pull-ups or heavy ring rows

rest as needed

“DT”

5 RFT:
12 Deadlift
9 Hang Power Clean
6 Jerk

RPE 5. Target: sub 8' Time Cap 12'
Rxd: 70/47,5kg.

For time:
- 1,6km Run
- 100 Pull-Up
- 200 Push-Up
- 300 Air Squat
- 1,6km Run

Time cap: 60:00

Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as Needed. In ”RX” version Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

tässä muutama hyvä tapa miten jakaa toistot:
OPTION 1
20 rounds:
5 pull-ups
10 push-ups
15 air squats

OPTION 2
10 rounds:
10 pull-ups
20 push-ups
30 air squats

Option 3
5 rounds:
20 pull-ups
40 push-ups
60 air squats

tässä muutama tapa miten tehdä treeni skaalattuna:

OPTION 1
Banded Pull Ups Or Ring Row
Scaled Push-Ups against Box / Bench

OPTION 2
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
*Partition pull-ups, push-ups and squats anyhow.

For time:

• 100 push-ups
• Run 800 meters
• 75 push-ups
• Run 1,200 meters
• 50 push-ups
• Run 1,600 meters
• 25 push-ups
• Run 2,000 meters

For time:

• Run 1.5 miles

Then, 8 rounds of:

• 19 pull-ups
• 19 push-ups
• 19 burpees

Then,

• 400-meter sandbag carry (heavy)
• 1-mile farmers carry with 45/35lb. dumbbells

4 rounds for time of:

• Run 800 meters
• 49 push-ups
• 49 sit-ups
• 49 squats