Workout 6 – Back Pump
For Time
21-15-9 Reps of:
- Bench Presses (100/75% Bodyweight)
- Ring Pull-Ups
9-15-21 Reps of:
- Deficit Push-Ups
- Elevated Ring Rows
Scaling
For Time
21-15-9 Reps of:
- Bench Presses (50% Bodyweight)
- Jumping Pull-Ups
9-15-21 Reps of:
- Knee Push-Ups
- Ring Rows
To make the ring rows harder and build a stronger back, add a resistance band between your chest and the rings.
Workout 7 – 80’s Child Ring Row Back Partner Workout
For Time (with a Partner):
- 80 Box Jumps (24/20 in)
- 80 Wall Ball Shots (15/12 kg)
- 80 Double Kettlebell Swings (2×16/12 kg)
- 80 Sit-Ups
- 80 Burpees
- 80 Double Kettlebell Sumo Deadlift (2×16/12 kg)
- 80 Hand Release Push-Ups
- 80 Plate Overhead Lunges (20/10 kg)
- 80 Ring Row
- 80 Double Kettlebell Thrusters (2×16/12 kg)
Split the work as necessary. Only one athlete works at a time.
Image Sources
- ring-rows: CrossFit epoc