150907 Monday – “Holiday Road”

Mobility: Hip Mobility.


Skill Practice Warm Up: Ring Dip and Muscle Up Progressions


Strength: None.


Metabolic Conditioning: “Holiday Road”

400m Run

Ring Dip (Performance: 15, Athletic*: 8, Health: 15 Strict Push Ups) If you can’t do push ups on your toes find a box and do them on that instead of on your Knees.

12 Dumbbell Hang Power Cleans (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

60 Feet Overhead Dumbbell Lunge- Only 1 DB (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

800m Run (Health: 400m)

60 Feet Overhead Dumbbell Lunge- Only 1 DB (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

12 Dumbbell Hang Power Cleans (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

Ring Dip (Performance: 15, Athletic*: 8, Health: 15 Strict Push Ups) If you can’t do push ups on your toes find a box and do them on that instead of on your Knees.

400m Run

Scaling Guide: 11 – 18 Minutes

Scale Up: 7/5 Muscle Ups  

Log your results online by clicking here.

Compare to: New Workout

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: Push the runs. Once you get back do a few ring dips even if you are winded then take a short rest inbetween sets of dips. Use your hips on the Hang Power Cleans so you are not reverse curling the dumbbells. Make sure to keep your arm locked out overhead on the lunges and your knee tracking out over your foot without it caving in.


Optional ‘Cash Out’: None.

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