Ring dips

1st Set Max Effort


Sets 2, 3 and 4 @ 75% of max effort.


Perform a new set every 1:30


Active– Banded Dips

Lifestyle- Box dips


If max effort (without a band) is below 5, use a band for percentage sets.


25 min AMRAP

200m run

12 wall balls 9/6 kg



Active: 4 HSPU


Lifestyle: 200m run

10 wall balls *pick your weight, 6 pike HSPU (feet or knees on box with or without abmat)


Long workout where volume will accumulate quickly, the goal is for your 200m running pace to not drop. Keep your head up, use your arms and pick your knees up rather than flicking your foot (heel strike) out.