General Warm-Up (0:00–8:00)
1:00 row or jog
2 rounds:
- 10 banded pass throughs
- 5 push-ups
- 5 medball ground to overhead (light)
Specific Warm-Up (8:00–13:00)
Pull-up progression + Workout prep:
- :20 dead hang
- 5 scap pull-ups
- 5 kipping swings
- 3 pull-ups or banded
- 2 sets 3–5 reps @ scale
- 5 DB Front Squat
- 5 DB Push press
- 2x 5 DB Thruster (build to workout weight)
(15:00–25:00)
Every 2:00 x 5 sets:
5–8 weighted pull-ups
Band/partner assist if needed
RXConditioning (30:00–48:00)
5 Rounds For Time:
10 DB thrusters (50/35s)
15/12 cal bike or Row
15 toes to bar
Goal: Sub 13:00 | Cap: 16:00
Intermediate: 35/25s, 12/9 cals, hanging knee raises
Baseline: 15/10’s, 7/5 cals, lying leg raises or V-Ups
(50:00–60:00)
- 10 skull crushers
- 10 hammer curls
20 banded pull-aparts
2 rounds (Not For Time)
Strict pulling strength carries into mixed grip and overhead cycling with sweet spot conditioning. We love the 8-15 minute window of conditioning because we know it provides the best results, as long as you are pushing yourself. The same reason this workout looks overly simple to many and overly scary for those with enough experience is exactly why it is what we need.
Strict pulling strength carries into mixed grip and overhead cycling with sweet spot conditioning. We love the 8-15 minute window of conditioning because we know it provides the best results, as long as you are pushing yourself. The same reason this workout looks overly simple to many and overly scary for those with enough experience is exactly why it is what we need.