General Warm Up (5-12)
Partner Up
P1 Bikes :30
P2 :30 Plank (then rotate, once both have biked and planked, move on to the next movements and repeat)
*:30 Plate Hops, :30 Pull Aparts, :30 Shuttle Run (easy)
Specific Warm Up (12-20)
Shuttle Run:
25′ Sections
High Knee, Butt Kickers, Lateral Shuffle (down and back), Cherry Pickers (down and back), Run & Back Pedal (down and back twice), 2 shuttle runs (down and back twice) focusing on footwork and turn around efficiency
S Pullup:
10 Scap Pullups
3-5 Strict Pullup Halfway up (from lock out to 90 degrees with arms)
3-5 Top Down Strict Pullup (from chin over bar to 90 degrees)
3-5 Strict Pullup (full lockout to chin over bar)
RXConditioning (22-41)
1:00 Bike (Cals)
1:00 Strict Pull up
1:00 Shuttle Run (25ft. Out and back = 1)
1:00 Rest
5 rounds for max reps
Intermediate: Banded strict pull up, no kipping variations today.
Baseline: Ring row
(45-60)
Go over footwork and locking for the J hook. You can also add in spanish wrap technique if that is needed
:05 hang with each hand on top of rope
3-5 Foot clamps (focused on a strong clamp)
3 Foot clamp and stand (clamp, stand and come back down, just to work the skill)
then…
Accumulate:
10-15 Rope Climbs
*If they are already efficient at rope climbs, then these can be a mixture of using legs and Legless Rope Climbs
(0-5)
Today’s workout is a piece of the puzzle we must fill in due to the demands of Monday and Tuesday. Monday we had an upper body blaster with a pulling emphasis and Tuesday was a simulated mountain hike, so today we pump blood to the lower body through steady movement, and we train our upper pulling muscle ups. The goal today is to listen to your body if you have been here throughout the week, if not, burn it down with intensity and chase the gains you came for. We should aim to find a strict pull up variation that allows for 8+ reps within the least amount of a minute. Doing the pull ups at a lower bar and executing singles is not a bad consideration for today, but the rule remains that any variation of a scale must be strict.