Specific Warm-Up:
EMOM 4:
Min 1 | 3 chest-to-bar pull-ups
Min 2 | 2 shuttle runs
– Use workout variations.
WOD:
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
Intended Stimulus: 10-15 Minutes
Intermediate:
25-20-15-10-5 reps for time:
Pull-ups
– 8 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
Beginner:
20-15-10-5 reps for time:
Jumping pull-ups
– 6 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
Home Workout:
15-12-9-6-3 reps for time:
Dumbbell bent-over rows (35/50 lb)
Dumbbell hang power cleans (35/50 lb)
– Use 2 dumbbells.
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
Movement scaling options:
Chest to bar pull ups: Reps, chin-over-bar pull-ups, jumping chest-to-bar pull-ups, ring rows
Shuttle run: Reps, remove floor touch, 12/15-calorie row or bike
Post-Workout Skill Work:
8 sets:
:20 hollow rocks
:10 rest