Skill
10 rounds:
15 seconds of strict weighted pull ups
1 minute of rest
Last week of this pull up progression! If you’ve been following along the whole time, take this chance to try a harder band or heavier weight than you’ve been doing. When you drop to a harder band, remember to reset the weight to 2.5 pounds.
If you want to continue with the progression as extra work outside of class to work on your strict pull up strength, go for it! It’s a great way to get some regular work in on the movement. The full description of the progression is below. You can even bump the frequency up to two sessions per week, though be sure to space them out by a few days if you do.
If you aren’t yet comfortable with unassisted pull ups, then choose a band that would let you confidently get 4 or 5 pull ups per round. Once you’ve got your band set up, add a 2.5 pound weight to your body by threading an orange band through the plate and wearing it like a backpack. You can then proceed with the same pattern of loading an additional 2.5-10 pounds each week, and cutting that additional load in half if you aren’t able to finish 30 reps total. You could also consider dropping all the way back down to 2.5 pounds and reducing the size of the band that you’re using for assistance. This is an effective method of progressing from band to band.
Workout of the Day
For time:
10-20-30-40-50
Double unders
Wall Balls
15 minute time cap
Scale both movements so that you can hit sets of at least ten without more than five or ten seconds of rest.
Pacing on wall balls and double unders is interesting. Both movements have basically fixed speeds that they can be done at (outside of some small variation), so going faster or slower usually comes down to stopping less or more often. If you want a faster time on this workout, you’ll just have to stop less. If you want to challenge yourself, try to go unbroken as far into the wall balls as possible.
standard: 12/8
rx: 20/14
sport: unbroken wall balls through the round of 40
metcon: 6×1:20 on, 0:40 off