Finish in 15:00-20:00 (20 min cap)
Volumes ascend as the skills and intensity increase.
Begin the pull-ups by 11:00.
High movement redundancy and localized muscular fatigue.
40 weighted V-ups (10 lbs)
20 strict pull-ups
10 bar muscle-ups
50 toes-to-chest (25 toes-to-bars)
40 weighted V-ups (5 lbs)
15 strict pull-ups
5 bar muscle-ups (10 chest-to-bar pullups or 10 burpee pull-ups)
50 hanging knee raises
40 V-ups (single-leg V-ups)
40 jumping pull-ups
30 ring rows
10 burpee pull-ups
40 hollow rocks
40 good mornings
1:00 banded hamstring stretch / side
1:00 sit and reach stretch
WHITE BOARD BRIEF
Target time | 15:00-20:00 (20 min cap)
After nothing but lifting yesterday, we have an all gymnastics chipper that descends in reps from 60 to 10. The first three movements work the core and the final three are upper-body pulling exercises.
The volume of these movements per set is higher than usual and the redundancy between movements is going to make getting through that volume even more difficult than usual.
Expect to break up each element more than you normally would and potentially add a few seconds to each rest break.
At no point in this workout should athletes feel close to failure. Choose to end your sets and rest when you have a few good reps left in the tank.
This workout can easily go too long if not scaled appropriately. Today, we’re going to choose scaling options that may feel on the easier side so we can combat the movement redundancy, and so everyone finishes in a similar time frame.