Endurance:
Bike, Run, or Row
2 Rounds of
5:00 @ RPE 7+
3:00 @ RPE 3 – 5
4:00 @ RPE 7+
2:00 @ RPE 3 – 5
3:00 @ RPE 7+
1:00 @ RPE 3 – 5
2:00 @ RPE 7+
:30 @ RPE 3 – 5
WOD-
The “Trevor Bron”
Push – Pull Death
Death by Push up and Strict Pull ups
Pick your starting number for each movement
Example workout:
Minute 1 = 5 Push ups + 3 Strict pull ups
Minute 2 = 6 Push ups + 4 Strict pull ups
Minute 3 = 7 Push ups + 5 Strict pull ups
*Continue adding one rep to each movement
for as long as you can.
Try to work for at least 15:00. If you fail, rest 1 minute
and then start back at a rep scheme you can complete.
Mods:
Push ups = elevated or knees
Pull ups = Ring rows, Bent over rows with DB, KB, or something heavy
Pick your reps to make it challenging based on the weight you have”
