In part 1, This is the fourth and final week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.  In part 2, We're alternating between running and gymnastics movements in this bodyweight workout. Today's challenge is to see how long you can hang onto the bar!

Score: Time

Intended Intensity: RPE 6-7

Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

Target Score: 10-16 Minutes 

Runs: Should take about 2:00 or less.

Choose gymnastics reps/variations that take less than 2:00 each to complete (15 reps on the minute).

Pulling Elbows Toward the Floor in Strict Pull-Ups

Today’s focus is on actively pulling your elbows down toward the floor to engage your back muscles more effectively during strict pull-ups. By visualizing and driving your elbows downward, you recruit your lats and upper back, reducing excessive strain on the arms and shoulders. This technique creates a stronger, more controlled pull.

We want to train muscular endurance today, so work to complete the gymnastics reps in as few sets as possible. This may not give you the most optimal time, but it is how we can train the muscular systems best. 

Use the first half of the run to recover from the large gymnastics set and then settle into a pace that allows you to get onto the bar and complete another big set.

TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups   

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400M RUN

2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
30 Burpees

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PULL-UPS

Reduce Reps
Jumping Pull-ups
Banded Pull-ups
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)