Tuesday November 18th

250/200m Row (easy)
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:20/:20 Active Scorpion Stretch
:30 Prayer Stretch
:20 Extended Plank Reverse Bridge
General Prep
250m Row (Workout Pace)
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2 Sets: For Quality
6 Alternating Box Step-Ups + 4 Box Jumps
10 Hollow Ups
10 Arch-Ups
5 No Jump Burpees
Ring Muscle-Up Progression
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2 Sets
5 Ring Muscle -Up Row
10 sec Ring Support Hold
3 sec Ring Dip Negative
10 sec Bottom of Ring Dip Hold
-Negative Ring Dip
5:00-8:00 Practice
Low Ring Banded Ring Muscle-Ups
or
Toenail Spot Ring Muscle-Ups
or
High Ring Muscle-Up Swings + Ring Snap Back / Pull

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Strength
Every 90 seconds x 6 Sets

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2-4 Ring Muscle-Ups

Competitor: Unbroken Set of Ring Muscle-Ups
Strict Strength Level 3: 6 Strict Pull-Ups + 6 Strict Ring Dips
Level 2: 2-4 Low Ring Banded Ring Muscle-Ups
Level 1: 6 Ring Rows + 6 Ring Push-Ups
Masters 55+: 6 Strict Pull-Ups + 6 Strict Ring Dips

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“Griffin”
3 Rounds for Time
500/450m Row
25 Abmat Sit-Ups
15 Burpee Box Jump Overs
Box Height: 24/20in
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Level 2:
3 Rounds for Time
500/450m Row
24 Abmat Sit-Ups
12 Burpee Box Jump Overs
Box Height: 24/20in
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Level 1:
3 Rounds for Time
400/350m Row
20 Abmat Sit-Ups
10 Burpee Box Step-Overs
Box Height: 24/20in


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Masters 55+:
3 Rounds for Time
500/450m Row
24 Abmat Sit-Ups
12 Burpee Box Jump Overs
Box Height: 24/20in

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Goal: 13:00-16:00
Time Cap: 18:00

Stimulus: Aerobic power and midline endurance with cyclical transitions.
RPE: 8/10

Primary Objective: Complete each round in 4:15–5:15, maintaining consistent pacing and clean transitions.
Secondary Objective: Complete Burpee Box Jump Overs in sub 90 seconds / set

Workout Strategy:
“Griffin” is a simple, but potent triplet emphasizing sustained effort across moderate-volume intervals. The row should start around 80–85% intensity—controlled but deliberate. Move directly into smooth, unbroken Abmat sit-ups while focusing on breathing rhythm. The burpee box jump overs will drive heart rate up quickly; steady your pace and maintain consistent movement rather than sprinting early. Aim for round times that vary no more than +/- :20 from each other. The key is composure early and aggressive pace to finish.

Movement Modifications (If Needed):
- Row: Scale Distance or Sub Equivalent Machine
- Abmat Sit-Ups: Reduce the Reps or move to crunches
- Burpee Box Jump Overs: Scale to step-overs or standard burpees for pacing control.
- Mobility Restrictions: Sub 15/12 cal Bike Erg or 400m run for row if needed.

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