General Warm Up (5-12)
3 rounds:
5 Inchworm + 2 Pushup (walk out, 2 pushups, walk back up)
10 Ring Row
:15-:20 Star Plank (each side)
star plank:
Specific Warm Up (12-23)
Ring Dip:
:15 Ring Support
3-5 Negative Ring Dip (:03 lower, toe spot if needed)
3-5 Ring Dip (toe spot if needed
Deficit Pushup:
5 Tempo Pushups (:03 lower, pause at bottom)
5 Normal Pushups
3-5 Deficit Pushups (full range of motion)
DB Bent Row:
5 Single Arm DB Row (each side, light load)
5 Single Arm DB Row (each side, workout load)
GHD/Abmat Situp:
10 Normal Abmat Situp
5 Abmat Wallball Situp or 5 GHD Situp
(24-39)
Accumulate:
3:00 Ring Support
*Every break stop and do 10-15 Strict Ring Dip before continuing
RX (43-58)
AMRAP 15
9 Deficit Push up (4/2inches)
12 DB Bent Row (50/35lb. each)
9 GHD Sit up or 9 Abmat wallball sit up (press MB over head each rep from chest)
Goal finish: 5+ rounds minimum
Intermediate
AMRAP 15
9 Push up or kneeling + deficit
12 DB Bent Row (35/20lb. each)
9 Abmat sit up
Baseline
AMRAP 15
6 Box or wall push up
12 DB Bent Row (15/10lb. each)
9 Assisted/ banded sit up
:30-1:00 rest after each round to ensure controlled volume accumulation
Today’s workout is a 15:00 AMRAP focused on upper body and core endurance. The stimulus should feel more like muscular fatigue and a good upper body pump than a conditioning workout that leaves you out of breath. The goal is to build pressing endurance, horizontal pulling strength, and midline stamina while maintaining consistent movement throughout.
Scale the push-ups so you only need one quick break each round. Choose a bent-over row weight that allows you to begin with an unbroken set, and select a sit-up variation that you can complete unbroken every round without slowing down. The goal is steady, repeatable sets from start to finish.