Warm Up:
On a 5:00 clock:
10 alternating single-leg deadlifts
10 ring rows or light DB bent-over rows
10 high knees in place
10 alternating overhead lunges
Specific Warm-Up:
2 x 100-m jog
2 x 200-m jog
WOD:
AMRAP 21:
400/200/100-m run
Max-rep strict pull-ups
Each time you break a set of pull-ups, complete a run.
From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.
Intermediate:
Same as Rx
Beginner:
400/200/100-m run
Max-rep ring rows
Each time you break a set of pull-ups, complete a run.
From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.
Movement scaling options:
Strict pull-ups: Assisted strict pull-ups, :30-:45 of attempts, ring rows.
Run: Reduce distance, bike, row
Alternate Partner Workout:
On a 21:00 clock for total reps:
From 0:00-14:00
Partner A: 400-m run
Partner B: strict pull-ups
From 14:00-21:00
Partner A: 100-m run
Partner B: strict pull-ups
While Partner A runs, Partner B completes as many strict pull-ups as possible.
Once Partner A returns from the run, Partner B begins their 400-m run and Partner A will complete as many strict pull-ups as possible.
Cool down:
2 sets:
:30 banded shoulder stretch/side
:30 PVC pass-throughs