Skill
7 rounds:
One set of hard strict pull ups (target: 3-5)
One set of easy ring rows (target: 8-12)
Rest 60-90 seconds
We’re working two pulling movements today; you’ll start with a set of relatively challenging strict pull ups (banded, unassisted, or weighted) with the goal of hitting 3-5 reps. You’ll then immediately move on to a much easier set of ring rows before resting 60-90 seconds and repeating. Focus on keeping both movements strict, with a tight core and rigid body position on each rep.
Workout of the Day
5 rounds:
40 seconds of thrusters
40 seconds of rest
40 seconds of calories
40 seconds of rest
Challenge yourself on the thruster weight; it’s a short work interval, so you won’t be stuck with what you choose for very long. Pick a weight heavy enough that sets of more than 5 at a time are a struggle. It shouldn’t ever get sketchy, but it’s ok if it’s very tough.
standard: 85/55
rx: 115/85
sport: 135/95
metcon: 10×0:40 on, 0:40 off