Warm Up:
1 set:
10 alternating Spiderman stretch
10 push-up to down dogs
10 leg swings/leg (across the body)
1 set:
10 push-ups
10 box step-ups (12/20 in)
:20 plank hold on rings
1 set:
10 hand-release push-ups
10 box step-ups (20/24 in)
:10 single-arm plank hold on rings/arm
1 set:
10 ring push-ups
10 box step-ups (24/30 in)
Strict Pull-Up Practice:
4 sets:
1:00 run, row, bike, or ski (easy to moderate pace)
:30 strict pull-up practice
WOD:
AMRAP 20:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups (24/30 in)
Intermediate:
AMRAP 20:
5 strict pull-ups
10 ring push-ups
20 box step-ups (20/24 in)
Beginner:
AMRAP 20:
5 banded pull-ups
10 push-ups
20 box step-ups (12/20 in)
Movement scaling options:
Strict chest-to-bar pull-ups: Banded chest-to-bar pull-ups, banded chin-over-bar pull-ups, ring rows
Ring Push-Ups: Adjust body position on the rings, knee ring push-ups, deficit knee push-ups on DBs
Box step-ups: Height, lunges
Limited equipment option:
AMRAP 20:
5 strict chest-to-bar pull-ups
10 deficit push-ups (3/4 in)
20 box step-ups (24/30 in)
Place hands on DBs or bumper plates to create the deficit.
Cool down:
Accumulate:
30 ATY drills
Use 2.5 or 5-lb plates