Brent Fikowski
Warm Up:
2 sets:
10 alternating scorpion stretches
:30 plank hold (forearms or arms)
10 supermans
2 sets:
10 down-dogs to push-up
:30 hollow hold on the pull-up bar.
10 alternating single-leg V-ups
Specific Warm-Up:
2-3 sets:
3 strict weighted pull-ups
-Rest 1:00 between sets.
WOD:
For load:
3-2-2-1-1-1-1:
Weighted pull-ups
Intermediate:
7 sets for reps:
Max-reps strict pull-ups
– Athletes who can perform 5+ pull-ups should perform this workout RX’d.
Beginner:
7 sets for reps:
1-5 banded strict pull-ups
– Athletes who can perform at least 1 strict pull-up should perform the intermediate option.
HOME WOD:
Equipment:
5 sets for reps:
20 supermen
:10 superman hold
Max unbroken DB bent over rows
– Use two DBs.
– Rest 3:00 between sets.
Bodyweight:
5 sets, each for time:
20 supermen
:10 superman hold
20 plank up-downs
– Rest 1:00 between sets.
Movement scaling options:
weighted pull-ups: Unweighted strict pull-ups, banded strict pull-ups with hold at top and bottom
Alternate Workout:
Limited equipment option:
Every 3:00 for 15:00:
Max set strict pull-ups
Post-Workout Skill Work:
EMOM 6:
Minute 1 | :30 strict toes-to-bars
Minute 2 | :30 push-ups