We’ve got a fun no-Barbell workout today! The IM60 is a workout that is divided into 3 minute increments but will probably last close to 15-18 minutes for a lot of you. IM30 is all about movement and is sure to get your core nice and spicy. IMBUILD has a great push/pull with some classic lifts. IMRECOVERY always keeps the body feeling good.
IM60
RX:
Within 3:00, complete:
2 burpee over box (24″/20″)
2 pull ups
2 burpee over box
2 chest to bar pull ups
2 burpee over box
2 bar muscle ups
If all work is successfully completed under the 3:00 window add two reps to each movement and extend your time cap an additional 3 minutes. Continue in this fashion(adding reps and time) until you are no longer able to complete the amount of work in the time.
SCALED:
Within 3:00, complete:
2 burpee over box (24″/20″)
2 ring rows
2 burpee over box
2 jumping pull ups
2 burpee over box
2 pull ups
If all work is successfully completed in 3:00 then add two reps to each movement and extend the time cap by an additional 3:00. Continue in this fashion(adding reps and time) until you can no longer complete the work within the 3 minute window.
IM30
4 rounds
3 min AMRAP
5 v-ups
7 push-ups
9 sumo deadlift high pulls
REST 1 min
IMBUILD
4 sets
15 unbroken bench press
15-20 band assisted strict pull-ups
accessory: gun walks and farmer carries
IMRECOVERY
2 min Seated Cross-shin-Right over left
2 min seal
2 min Seated Cross-shin-left over right
2 min seated straddle
1 min Iron Cross each time way
2 min downward dog
Then:
kb ankle mobility
Accumulate 25 advanced bird dogs