Skill Work:
Every 2:00 for 5 sets:
3 weighted strict pull-ups
WOD:
For time
600-m run
100 double-unders
15 strict pull-ups
400-m run
75 double-unders
12 strict pull-ups
200-m run
50 double-unders
9 strict pull-ups
Intended stimulus: 10-15 Min
Intermediate:
For time
600-m run
50 double-unders or 1:30 of practice
5 strict pull-ups
400-m run
30 double-unders or 1:00 of practice
5 strict pull-ups
200-m run
20 double-unders or 0:30 of practice
5 strict pull-ups
Beginner:
For time
300-m run
50 single-unders
10 foot-assisted strict pull-ups
200-m run
50 single-unders
8 foot-assisted strict pull-ups
100-m run
50 single-unders
6 foot-assisted strict pull-ups
Home Workout:
For time:
600-meter run
100 double-unders
15 dumbbell upright rows (35/50 lb)
400-meter run
75 double-unders
12 dumbbell upright rows
200-meter run
50 double-unders
9 dumbbell upright rows
Movement scaling options:
Weighted strict pull ups: Unweighted strict pull-ups, pull-up negatives, leg-assisted pull-ups
Run: Distance, substitutions
Double unders: Reps, timed attempts, high-jump single-unders, single-unders, penguin taps, toe-taps to a plate, bike, row, or ski
Strict pull ups: Reps, jumping pull-ups, foot-assisted pull-ups, banded strict pull-ups, ring rows
Cool down:
1 set:
1:00 calf stretch/side
1:00 lat tricep stretch/side