Warm Up:
3 sets:
:30 Echo bike
– Rest :10
:30 ring row
– Rest :10
:30 hollow rock
– Rest :10
Specific Warm-Up:
On a 7:00 clock:
Build to a heavy set of 4 weighted pull-ups
– Rest :45-1:00 between sets
WOD:
For time:
21 weighted pull-ups
19/27 calorie Echo bike
15 weighted pull-ups
15/21 calorie Echo bike
9 weighted pull-ups
10/15 calorie Echo bike
– Increase pull-up weight after each round.
Time Cap: 15 Minutes
Intermediate:
For time:
21 strict pull-ups
19/27 calorie Echo bike
15 strict pull-ups
15/21 calorie Echo bike
9 strict pull-ups
10/15 calorie Echo bike
Beginner:
For time:
15 banded pull-ups
15/21 calorie Echo bike
12 banded pull-ups
10/15 calorie Echo bike
9 banded pull-ups
7/10 calorie Echo bike
HOME WOD:
Equipment:
5 sets:
15 DB floor presses
20 banded pull a parts
Bodyweight:
For time:
27-21-15:
Strict sit-ups
Burpee + jumping squats
Movement scaling options:
Weighted pull-up: Load, reps, strict pull-up, banded pull-up
Cal Echo Bike: Reps, bike substitutions
Limited equipment option:
For reps:
3:00 weighted pull-ups
3:00 calorie Echo bike
2:00 weighted pull-ups
2:00 calorie Echo bike
1:00 Weighted pull-up
1:00 calorie echo bike
Post-Workout Skill Work:
5 sets:
15 DB floor presses
20 banded pull a parts