HonorFit 60
Skill
Muscle up/ Pull up Progression
Workout
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups
-22 min cap-
COOL DOWN
FOR RECOVERY
1:00 Pec Release (L)
1:00 Pec Release (R)
1:00 Child’s Pose
Optional Finisher
2 sets
20 Hollow Rocks
20 Leg raises
SC 45
Strength/Skill
EMOM x 8 MINUTES
MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows
MIN 2 – 15 DB Floor Press
Workout
BENCHMARK WORKOUT
“CARDIO HEAVEN”
FOR TIME
50 Plate Ground to OH (45/35)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH
-20:00 Time Cap-
HonorFit 30
Workout
2 ROUNDS FOR REPS
1:30 MAX Walking Lunges
-:30 Rest-
1:30 MAX Cal. Row
-:30 Rest-
1:30 MAX Sit-Ups
-:30 Rest-
1:30 MAX Box Jumps
-:30 Rest-