Thursday, 30 April 2009

Darned Eyptian architecture (Friday 1 May 2009)

Happy May Day.

Back to the press today. People often ask why we don't bench press so much in our workouts and I explain to them that the press is a far superior exercise to accomplish basically the same result - that and I don't have a bench in there yet ;)

Conditioning is a real chipper and taxes both muscular strength and endurance. Keep up the intensity and go hard at every round - kipping pulls are allowed because we want the metabolic hit too.

Buy In
Jumping Jacks x 30 (4 count)
L-sit progressions

Press 5x3

Pyramid conditioning for time.
1, 2, 3, 4........9, 10, 9...............4, 3, 2, 1
1 x Pull-Up
2 x Press-Up
3 x Squat

So on level 1 you do 1 pull-up, 2 push up, 3 squat, level 2 you do 2 pull-ups, 4 push up, 6 squat etc

Optio 1....7......1
Legionary 1.....5.....1

Use bands as required

Cash Out
25 Double Unders
Max single skips in 2 mins

Post weights and times to comments or to FK.UK.

Vires et Honestas

Wednesday, 29 April 2009

Speed and Agility day (Thurs 30 April 09)

Back to overhead squats this week followed by a conditioning routine that uses explosive exercises to build speed which can be pu to use in the sprint session in the evening.

Buy in 
Dislocates x 10
Wall Squat x 15

Overhead Squat 5x3

followed by
10-15 Front Squat

Use a weight that you think is close to your ten rep max and go for 15. Remember to drive the hips through on the way up.

21-15-9 for time:
Burpee to box jump
Tyre sledge hammer slams

Cash Out
L-hang - 1 min total

Don't forget - Sprint training in the evening: 7 pm at the Varsity as usual.

Post weight/reps/times to comments ot your FK.UK log.

Vires et Honestas

Tuesday, 28 April 2009

Run, Run as fast as you can... (Wed 28 April 2009)

Back to some good old fashioned running and some interval work to build up the endurance. There is no lifting component today so your times should be faster than the last effort.

Buy in
High Knee/Butt Kickers 3 x 10 metres

Track workout
5 Km interval workout
Jog 1600 m
Sprint 400 m
Jog 400 m
Sprint 400m 
Jog 400m
Sprint 200m
Jog 200m
Sprint 200m
Jog 200m
Sprint 200m
Jog 200m
Sprint 200m
Jog 200m
Sprint 100m
Jog 100m

3 Km interval workout
Walk 400 m
Jog 800 m
Sprint  400 m
Walk 400m 
Jog 400 m
Sprint 200 m
Walk 200 m
Jog 100 m
Sprint 100 m

Cash out
HSPU x 10

Post times to comments or your FK.UK log.

Vires et Honestas

Monday, 27 April 2009

get yer coat - you've Pulled! (Tuesday 28 April 2009)

Back to deadlifts today and a conditioning routine that will work as both a tool to raise your metabolic rate and also muscular strength and endurance. There is a lot of pulling in this workout, which is an aspect of strength often lacking in the push-centric programming of a regular (body building style) gym routine.

In an effort to include another aspect of fitness that is usually neglected we are going to test your accuracy in the cash-out. Accuracy is defined as one of the ten attributes of total fitness yet is something rarely worked on outside of a sport specific training methodology. Hope you enjoy the challenge.

Buy in

Bear Crawl – 50 metres 


Deadlifts 3 x 5



Pull-up Ladder

For time

Perform 2, 4, 6 and 8 reps of

 Pull-up (regular grip, dead-hang)

Chin-up (regular grip, dead-hang)

Pull-up (Close grip, dead-hang)

Pull-Up (Wide grip, dead-hang)

Pull-up (Mountain Climber)

Perform each type of pull-up for the required reps before moving on to the next rep range.

Use Band assistance as required.

Optio: 1, 3, 5, 7

Legionary: 1, 2, 3, 4, 5

Cash Out

Basketball free throw shooting x 20

For every missed shot do 5 push-ups. Push-ups must be completed before taking the next shot.

 Post weights and times to comments or your FK.UK log.

 Vires et Honestas

Sunday, 26 April 2009

New toys on the horizon (Monday 27 April 2009)

It's been a productive weekend; FK.UK director Chet and I took a road trip to pick up some tractor tyres for our respective garage gyms and when I say they are large it is an understatement. They were power washed in the local garage car wash (got some odd looks there too) but still need to be disinfected before I unleash them on you in your workouts; have no fear, they will be used in the near future. I already have a load of nefarious ideas on ways to use them ;)
Pictures will be posted once I get them off of Chet.

Buy in: 
15 Double Unders
Wall Squat x 5

Squats 3x5
Aim for the last three weights from last week's 5x3's and go for sets of 5 with good form.

Run 1600 meters
40 GHD sit-ups
40 back extensions
Run 800 meters
20 GHD sit-ups
20 back extensions
Run 400 meters
10 GHD sit-ups
10 back extensions

For time.

(Told you running would make an appearance this week)

Optio: Regular ab-mat sit-ups/Superman's
Legionary: Regular ab-mat sit-ups/Superman's (30, 15, 10)

Cash Out: Wall hand-stand. 2 minutes.

Have fun.

Post weights and times to comments or your FK.UK log.

Vires et Honestas

Friday, 24 April 2009

TGIF (Friday 24 April 2009)

Sorry for the later than usual posting; power issues meant no access for a while there. It's all fixed now though.

Very little running this week huh? Guess that means we will have to add some next week to make up for it right?

Buy in: 25 Double Unders (yep, again. We will work on this until we have it down pat!)
Front Squat, 3x5

As Many Rounds in 15 minutes of;
5 Ring Pull-Ups
10 Ring Dips
15 Squats

Use jumping pull-ups or ring rows as required.
Post rounds to comments or your FK.UK log (start one damn it - you know who you are!!!!)

Cash Out: 
Frog Stand (advanced - on parallettes). 2 mins total hold
Hand Stand, 2 mins total hold

Train hard, train smart.

Vires et Honestas

Wednesday, 22 April 2009

Gonna slay me some dragons (Thursday 23 April 2009)

Happy St. George's day.
Saint George of Lydda is the patron saint of England (among many other places) and was a Roman soldier so it's a doubly apt greeting for us at SPQRFitness. Almost everyone knows the story of Geroge slaying the Dragon, at least in passing but most people couldn't even tell you when St. George's day is, let alone celebrate the day.

In honour of St. George's day, it's Red and White apparel day at SPQR Fitness so make sure you "fly the flag" when you work out today.

Buy in: 200 single under skipping
Centurion/Aqualifer ONLY: Press 5, 4, 3, 2, 1, 1
Work up to your 1 rep max for press while maintaining good form

Optio/Legionary: Press 5x3

Post results to comments or your FK.UK log.

5 rounds for time of
Max Ring Push-ups
Max Pull-Ups

Scale ring height as required and use bands/jumping pull-ups if required.
Advanced levels use raised feet on the ring push-ups to increase the intensity. 

Post time and reps for each exercise to comments or your FK.UK log.

Cash Out
10 double Under skipping

Vires et Honestas

Vires et Honestas

Some of you have been asking what “Vires et Honestas” means at the end of every blog post and on the whiteboard. Quite simply it is the Latin for “Strength and Honour”. Most of you should recall this phrase from the movie “Gladiator”; Russell Crowe’s title character Maximus uttered it repeatedly to his cohorts in the Roman Legions and later to his Gladiator comrades.

Why do we use it at SPQR Fitness? Well, aside from the whole Roman Legion thing, the phrase encapsulates what we are all about and how we train – both with Strength and Honour. Strength is obvious, we lift weights, perform calisthenics and exercise hard in order to become fitter and stronger so we are ready for whatever life may choose to throw at us but the Honour part might not be so clear.

When we train at SPQR Fitness we train hard, using a variety of functional exercises to build an all-round athlete. This requires us to put in a lot more effort than may be considered the norm by those used to the traditional body building style training found at most regular gyms. We eschew the long, slow (boring) distance work on the treadmill in favour of more intense interval and sprint work; we ignore the traditional doctrine of back and bi, chest and tri days and work large compound exercises designed to move large load over long distance to provide a full-body stimulus.

Yes, but what does that have to do with honour? I hear you ask. It’s simple; we expect you, the athlete, to put in as much effort as you possibly can and not cheat us. As coaches we try to monitor your every rep, but as people we know that simply is not possible all the time. We also know the temptation to cheat just a little – maybe dropping a rep in a set of 21 or perhaps not quite getting the full range of motion on an exercise when the coach is not looking or even scaling a weight when you know, deep down, that you don’t need to. This is where the honour part comes in. It is incumbent on YOU to make sure you resist the temptation to cheat because at the end of the day it is YOU that will pay for it by not achieving your goals or being called out on it by a cohort.

Same goes for your diet. We can’t be with you 24/7 (trust me, you’d get pretty sick of us if we were) so we are relying on you to be honest when we talk about your nutrition. At SPQR Fitness we specifically don’t tell you how to eat but we will make certain recommendations that we think might help you achieve those weight loss or performance goals, but at the end of the day, if you want to eat junk foods, that’s fine – just don’t come and tell us you were eating purely organic, clean food and still wonder why your numbers are getting worse.

It works both ways too though. We will always strive to give you the very best training possible and we will do our utmost to help you perform to your highest capabilities. That is a promise we make to you, and it is our honour that keeps us in line to do so.

So, when you see those words on the blogspot and on the whiteboard above every WOD, reflect on what they mean and, as you are lying on the floor in a pool of sweat at the end, determine for yourself if you gave it your all today and whether your honour is intact.

Vires et Honestas 

Tuesday, 21 April 2009

Wednesday WOD (Wed 21 April 2009)

Nice little conditioning WOD for Wednesday.

21-18-15-12-9-6-3 reps of: 
Knees to Elbows (on Rings)
Wall Ball (5KG Ball)
Reverse hip extension (supine leg raise)

Optio: 18-15-12-9-6-3 - Knees to Elbows on bars
Legionary: 15-12-9-6-3 - Hanging knee raise on bars/ wall ball 2 kg ball

Lets make sure we open the hips fully on the burpees by jumping at least 6 inches off the ground and clapping directly overhead. Remember, we don't sacrifice form for intensity!

Post time to comments or your FK.UK log

Vires et honestas

Monday, 20 April 2009

Don't like the looks of this one.... (Tuesday 21 April 2009)

Trying a new conditioning routine today that requires tactical thinking. Do you go heavy for few reps or light and work high reps? The decision is up to you!

The buy in and cash out are each part of the progressions for a snatch, one of the two Olympic lifts. These will be featuring prominently in the routines for May. You can find some excellent videos and instructions on all aspects of O-lifting at the performance menu site.

Buy in: 
Dislocates x 10
PVC Hang Snatch x 10

Deadlift 3 x 5
Try for the same weight range as last week, but go for 3 sets of 5 instead of 3x3.

Back Squats for 40 x body weight

Choose a weight and squat it as many times as it takes to equal 40 times your body weight. You may not change weight after you start. Any re-racking constitutes the end of a round, any failure constitues the end of a round.

Example: You weight 70 kilos. 40 x BW = 2800Kg
If you use 80 Kg's then 2800/80= 35 reps
If you use 100 Kg's then 2800/100= 28 reps
If you use 50 Kg's then 2800/50= 56 reps

Post time, weight and sets to comments or your FK.UK trog.

Cash Out: Snatch press drop (Perform a Press with a Snatch grip as you lower to full squat, starting the barbell racked across the back of the shoulders as it would be for a Back Squat.)

Post deadlift weight and conditioning time, weight and sets to comments or your FK.UK trog.

Vires et Honestas

With this ring, I thee...... (Monday 20 April 2009)

Hope you all had a good weekend. I went over to fellow FK.UK Associate CrossFit Reading for a kettlebell workshop. Learned some fun new tricks for these little beasts so look for some of those to work their way into our workouts in the near future!

Big thanks to Andy for running the workshop, and I strongly recommend it to anyone looking to improve their skills. 

Buy in
Wall Squats
concentrate on a high chest and a good down action, initiating at the hips

Back Squats: 5x3

Ring Dips
Tuck Jumps
Ring Rows

for time

Use jumping dips as required

Skill/Cash out
Head Stand - hold for a total of 2 minutes (3 point head stand - arms and head - NOT head only!!!)

Post time to comments or start a log over at FK.UK

Wednesday, 15 April 2009

Pressing concern... (Friday 17 April 2009)

Running again today - hey, at least it's not pull-ups right?

Buy in
Lunges 25 each leg

Press 5x3

5 Km interval workout
Jog 1600 m
Sprint 400 m
Jog 400 m
Sprint 400m 
Jog 400m
Sprint 200m
Jog 200m
Sprint 200m
Jog 200m
Sprint 200m
Jog 200m
Sprint 200m
Jog 200m
Sprint 100m
Jog 100m

3 Km interval workout
Walk 400 m
Jog 800 m
Sprint  400 m
Walk 400m 
Jog 400 m
Sprint 200 m
Walk 200 m
Jog 100 m
Sprint 100 m

Cash out
HSPU x 10

Post time to comments (or alternatively, start a workout log at FK.UK).

Vires et Honestas

All up in the air... (Thursday 16 April 2009)

Overhead Squats again today. For a good video tutorial, check out this video over at (Work and Family Safe). 

The overhead squat is by far the hardest of the squat variations we will do at SPQR Fitness and involves heavy stabilisation of the core in order to keep the weight overhead. This really is an almost perfect all body exercise; the legs to do the lifting work, the shoulder must remain active to keep the weight up and the core muscles must be tight to stay balanced. Get it right and the OHS is a thing of beauty. Get it wrong and the weight WILL come down, no two ways about it.

Buy in 
Dislocates x 10
Air Squat x 15

Overhead Squat 5x3

followed by
10-15 Front Squat
Use a weight that you think is close to your ten rep max and go for 15. Remember to drive the hips through on the way up.

For time

Centurion with 5 KG pack
Optio: 25-20-15-10-5 
Legionary: 20-15-10-5
Use jumping/band pull-ups as required

Cash Out
Frog Stand - 90 seconds

Post weight and time to comments or to FK.UK

Vires et Honestas

Tuesday, 14 April 2009

Hero WODs (Wed 15 April 2009)

Today we are going to do the workout of the day posted over on yesterday. This is an example of the 'hero" workout, which is designed to honour a fallen service person. In this case (as in almost all CrossFit hero WODs) it is to honour a US serviceman but at SPQRFitness (whilst we of course hope that the need will never arise) we intend to create and perform hero workouts for our British service personnel who give their lives in the line of duty.

Buy in:
Dislocates x 10
3 position clean drops

Five rounds for time of:
70 Kg Deadlift, 12 reps
70 Kg Hang power clean, 9 reps
70 Kg Push jerk, 6 reps

Post time to comments or
this thread over at FK.UK..

Cash out:
1 minute static plank hold

Scale weight to capability, even if that is just a PVC pipe.

Vires et Honestas.

Tuesday 14 April 2009 (what, no catchy title?)

Back in to the routine, both diet and exercise wise after the Easter weekend.

Deadlift: 3x3

Deadlift: 12-9-6
Use a weight that allows you to maintain good form but is taxing by the last rep of each round.

AMRAP in 10 minutes of
5 pull-up
10 push-up
15 squats

No scaling, just do what you can. If you need to sub jumping/band assisted pull-ups that's fine. 

Skill work
Bag work. Looking at the jab, cross, hook and uppercut from fighting stance (both sides). WOrk on technique before moving on to combinations.

Vires et Honestas

Sunday, 12 April 2009

Easter FUNday!

Hope you all had a happy Easter and aren't suffering too much from chocolate overload! Back to work then to work it all off.

I took the opportunity of the longer weekend to clear out more space in the garage gym and picked up a new punch-bag and three new basketballs filled with sand to add to your tortur..... I mean pleasure :)

Squats: 5x3

AMRAP in 15 minutes of:

20 box jump (24 inch)
20 Wall Ball shots (9Kg ball, 10ft target
20 Sum Deadlift High Pull (35Kg)
20 Pull-Up

scale box height and SDHP weight as required. Use jumping pulls/bands as required.

Optio: 15 reps/12
Legionary: 12 reps/12 minutes/5Kg ball
Civilian: 10 reps/10 minutes/2Kg ball

followed by
30 Back Extensions
30 GHD sit-ups

Post rounds to comments or over at FK.UK

Skill Work
Handstand progressions - aim for 2 total minutes assisted or 1 minute unassisited.

Vires et Honestas

Thursday, 9 April 2009

TGI (Good) Friday (April 10 2009)

Well, it's Good Friday, but just because its a holiday that doesn't mean its a rest day; we're going to have to put in extra effort today to work off those Hot Cross buns!

Press: 3x3
Push Press: 3x3
Split Jerk: 3x3

Make sure the head is "through the window" or the rep does not count!

5 rounds for time of
5 x Thrusters (M: 60Kg/F: 40Kg)
10 x Pull up
15 x Deadlift (M: 60Kg/F: 40Kg)
20 x Box Jump (24 in.)

Optio: M:45Kg/F: 20Kg
Legionary: M: 30Kg/F:15Kg
Use bands or jumping pull-ups as required.

Pistol Progression (yes, again!)

Post weights/times to comments or your FK.UK log.

Just a quick reminder; you can now get SPQRFitness tee shirts and other apparel at

Wednesday, 8 April 2009

I feel the need..... (Thursday 09 April 09)

... the need for speed!

Front Squats today. A great variation on the squat: useful in it's own right and an integral part of development on the Clean technique. If you can't front squat well, there's no way the Clean and Jerk will come together.

Front Squat: 5x3

Looking at speed, agility and acceleration today.

AMRAP 15 minutes

40 Yard sprint w/tyre drag
Agility Ladder Ickey Shuffle (carry tyre)
40 Yard sprint w/tyre drag
Agility Ladder In/Out shuffle (carry tyre)

Optio/Legionary: As above without tyre.

Work on quick feet in the agility ladders and focus on the acceleration into the 40.

Hand stands. Aim for two minutes total hold (free or wall).

Post weights and rounds to comments or on FK.UK

Vires et Honestas

Tuesday, 7 April 2009

Izzy Wizzy, Let's get busy...... (Wed 08 April 2009)

Going to do a WOD named SOOTY, as created by fellow functional Fitness practitioner Marcus Clarke.

Buy in: 1 mile run

100 Burpee pullups
100 (24 inch) box jumps
100 Kettlebell swings (1.5 pood or 55 lb Dumbell)

Cash out: 1 mile run

Scale reps and exercises as required (Optio x 75%, Legionary x 50%)

Should be fun after Tuesday's lunges and deadlifts ;)

Post times to comments or this thread over on FK.UK.

Vires et Honestas

Dead Rising

Deadlifts: 3x3
Maintain good form on all reps. 

For time:
Walking Lunges x26 (13 each leg)
21 Pull-Ups
21 Sit-ups
Walking Lunges x26 (13 each leg)
18 Pull-Ups
18 Sit-ups
Walking Lunges x26 (13 each leg)
15 Pull-Ups
15 Sit-ups
Walking Lunges x26 (13 each leg)
12 Pull-Ups
12 Sit-ups
Walking Lunges x26 (13 each leg)
9 Pull-Ups
9 Sit-ups
Walking Lunges x26 (13 each leg)
6 Pull-Ups
6 Sit-ups

Optio: Start at 18 and work down
Legionary start at 15
Civilian start at 15 but only 10 lunges per leg.

Use bands/jumping pull-ups as required.

Skill Work
Pistols: Single leg squat progressions. Using a stack of weights, a bench, a chair or similar as a guide, squat down until you touch then come up again. Lower the target as you get more proficient.  

Post results to comments or yout FK.UK trog.

Vires et Honestas

Sunday, 5 April 2009

You don't know Squat! (Monday 6 April 2009)

Went to watch my son's first gymnastics festival today. He has been going for about 5 months now in school term time and is really enjoying it. It's good to see the progressions he and his class mates are making. There was also a demonstration from the teen/young adult class which was fantastic to see. The total body control and kinaesthetic awareness was incredible. If you have kids, I can't recommend enrolling them in a gymnastics class enough - has to be better than sitting in front of the XBOX or PS3 all day right?

Anyway, on to the workout. Back to the good old Back Squat today; truly the workhorse of functional movements.

The conditioning routine is stolen uinashamedly from the European CrossFit Games qualifiers held at CrossFit Northern Ireland this past weekend. Check out their main page to see the results of the competition to see how you stack up.

Back Squat: 3x5
All: Work up to your best effort, even if that is just a PVC bar. Concentrate on maintaing the correct form all the way down and up.

Clean and Jerk: Men 60Kg/Women 35Kg
Handstand push-ups

Unlike the CFG qualifiers though, I want a good clean and jerk using the correct form. I will take a power clean and Jerk, but a thruster up will not be counted! You have been warned!!!

Optio: M: 30Kg F: 15Kg
Legionary: M: 20Kg F: Sand filled PVC Pipe)
Civilian: PVC pipe (M: Sand filled F: PVC Pipe)

Planche progressions - forg stands>straight arm frog stand>frog stand on parallettes.

As always post weights and times to comments or start an FK.UK training log.

Vires et Honestas

Saturday, 4 April 2009

Kettlebell workshop at CrossFit Reading

Fellow FK.UK Associate Andy over at CrossFit Reading is holding a kettlebell workshop on Sunday 19th April between 2 and 5 pm at the Fitness First gym in Tilehurst.

The Kettlebell Workshop will teach you;
Sumo Deadlift
The Two Handed Swing
Single Arm Swings
High Pull
The Clean
Press/ Push Press / Push Jerk
The Snatch
The Windmill
The Turkish Get Up

Kettlebells are amazing tools for power, strength and endurance. Shred fat, increase flexibility and take your training to another level. Used by many professional sports people they are great on their own as an addition to anyone’s training.

This workshop will help individuals that have either never used a kettlebell or have used them and would like to improve technique and mechanics.

Venue – Fitness First, Meadway Shopping Centre, Tilehurst, Reading, RG30 4AA
Date – Sunday 19th April 2009
Time – 2 p.m. – 5 p.m.
Cost - £30 

To allow for more personal coaching places are limited. 
Contact – Andy on 07909 560 334 
or visit and go to workshops

Friday, 3 April 2009

Saturday Sparring (Sat 4 April 2009)

Nice short sharp metcon today to get you set up for the weekend.

Buy in: Max kipping pull-ups

Run 800m
60 seconds bag work

Run 400m
90 seconds bag work

Run 200m
120 seconds bag work

Cash Out: Max kipping pull-ups

With the bag work, work on combinations; jabs, crosses, hooks, upprcuts and various kicks. Don't forget to breath as you work the bag.

Post total time to comments or your FK.UK log.
Vires et Honestas

Thursday, 2 April 2009

The Garage....

As promised, a quick pic of the garage. Sorry about the quality, it was taken with my (very old) phone.


Yes, that is a really old exercise cycle in the back. It's useful for warm-ups when it's pouring with rain outside and I don't want to get the floor all slippery before lifting.

Also in the shot - the new squat stands and builder's trestles. The trestles are a great investment; each is rated to over 400 Kilos so work well as spotters, but you can also throw a pad over them for doing GHD style stuff and put a board between them to make plyo boxes for box jumps - and they are height adjustable from 22 to 38 inches so plenty of scope for scaling. 

Just goes to show, with a little imagination and some ingenuity pretty much anything can be used to build functional fitness!

Is it Friday yet? (Thursday 2 April 2009)

Going overhead again today, this time with the press (or Standing Press for those not in "the know"). For a relatively simple looking exercise, there are actually a lot of small things to think about and get right if the weight is going to go up successfully.

The press, in addition to being an outstanding exercise for developing functional strength throughout the whole body, is also an excellent progression towards the more technically complex push-press, Push-Jerk and split-jerk variations.

(Standing) Press: 3x5
Post weights to comments or your training log.

"Tabata me silly"
20 seconds on, 10 seconds rest. 4 rounds each of;

Scale pull-ups as required (bands/jumping etc)

Post numbers to omments or your training log.

Skill Work
Muscle-up progressions - the transition.
With feet on the floor, grasp the rings in a false grip. Pull yourselfy up and through the transition. Think about getting the head "through the window".


Don't forget, summer Speed and Agility training starts tonight at the Varsity Centre. 40 minutes of work followed by some passball.

Wednesday, 1 April 2009

Damned Overheads...... (Wednesday 1 April 2009)

Today we are going to look at the Overhead squat. This exercise is incredibly demanding, requiring both an active core and active shoulders to stabilise the weight as you squat (under control) to the standard hips below parallel depth. As in a back squat or front squat, ensure your knees are tracking out over the foot. 

Keep the chest high to prevent forward lean and an inadvertent dumping of the weight.

Over Head Squat - ALL: 3x5

Work on active shoulders and a big chest to keep the bar in alignment with the body. Go for a max effort on the last round.

Post weights to Comments or your FK.UK log

15 Lunges
15 Pull-Up
15 Ring Dip
4 rounds for time
Post times to Comments or your FK.UK log

Optio: 15/10/10
Legionary: 15/7/7
Civilian: 15/5/5

Use Jumping or band assisted pull-ups if required.
Use Jumping or box dips if required.

L-Sit progressions