Wednesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
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)
Warm-up
Warm-up
STRICT PULL-UP PRACTICE | 8:00
4 sets:
1:00 run, row, bike, or ski (easy to moderate pace)
:30 strict pull-up practice
4 sets:
1:00 run, row, bike, or ski (easy to moderate pace)
:30 strict pull-up practice
WOD PRIMER
2 sets:
3 strict chest-to-bar pull-ups
6 ring push-ups
9 box step-ups (workout height)
Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 20:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups (24/30 in)
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)
Cool Down
Accumulate:
30 ATY drills
– Use 2.5 or 5-lb plates
30: Couch stretch /legs
30 ATY drills
– Use 2.5 or 5-lb plates
30: Couch stretch /legs
Athletes should aim for 5-8+ rounds today.
Smooth and steady grind throughout the entire workout.
Scale load rather than changing the movement.