General (0:00–8:00):
3:00 jump rope (any variation, explore and practice)
Then:
2 Rounds:
- 10 Ring Rows
- 5 inch worm
- 10 Spiderman
- 10 Scorpion
- 10 Scap Pull-Ups
- :20 Hollow Hold
Specific (8:00–18:00):
Pull-Up skills:
- 3 Kip Swings
- 3 Pull-Ups
- 3 Chest-to-Bar
+
Cyclical practice. Goal here is to practice kipping consecutive reps in small sets or refining the speed of your reps to accomplish work faster and improve the movement.
Broad jump test: (establish max distance broad jump for the day) (18:00-28:00)
3-5 max effort attempts. Jump directly beside a tape measure to mark where your heel of the leg furthest back lands. The goal is to stick the landing.
RXConditioning (30:00–45:00):
AMRAP 15:
10 Broad Jumps (6ft target)
12 Chest-to-Bar Pull-Ups
15 AbMat Sit-Ups
Goal: 7-10 rounds
2 Tap lines 6 ft. a part or chalk lines or natural floor lines is great for broad jumps!
Intermediate: 5ft. Broad jump, Banded Chest to bar Pull-Ups (or less reps)
Baseline: Ring Rows, custom broad jump distance, reduced bike cals
(35:00–45:00):
2 Rounds:
- 10 alternating DB bicep curl each arm (slower down than up)
- 15 Banded Face Pulls
- :30 Seated Forward Fold
Mixing horizontal and vertical pulling with core control and pacing. Short rep schemes here force more cycling round to round. It is not uncommon to feel like the first 2 rounds feel the worst and if you’ve paced right you start to settle into a rhythm.