July 06, 2025

Workout of the Day

5 rounds:
1 minute of sandbag cleans
1 minute of strict pull ups
1 minute of strict ring dips
1 minute of calories
1 minute of rest

The sandbag cleans, pull ups, and ring dips are very tough movements and will all have relatively low rep counts per minute. Challenge yourself so that you’re working for each of those reps.

standard: 70/45
rx: 100/70
sport: 150/100
metcon: 5×4:00 on, 1:00 off