Skill
Strict, banded, or weighted pull ups
10 sets of 3 reps
Rest about a minute between sets

Last week in our pull up progression!

Add 2.5 to 5 pounds from last week, even (especially!) if you were using a band. Jumping between bands is very tough to do, but adding weight to your back is a good way to bridge the gap.

If you’re new to this pull up work, pick a difficulty that makes the first 6-8 sets smooth and the last 2-4 tough.

Workout of the Day
4 rounds:
1:40 to run 200 meters, then complete max deadlifts in the remaining time
0:20 rest
1:40 of calories
0:20 rest

Pick a run distance that you can finish in a minute or less when you’re fresh. You should have at least 30 seconds or so on the deadlifts each round after getting back in from the run. Keep in mind when you’re selecting your run distance that you will not be fresh after the first round. Use a barbell weight that lets you hit one or two sets of 10-15 reps after each run. Add up all of your deadlifts and calories at the end of the workout.

In large classes, we’ll do a staggered start so that everyone progresses through the workout in the order written above (half the class will start 2 minutes behind).

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 4×1:40 on, 1:40 off