Weighted Strict Pull-up
3 Sets:
5 Weighted Strict Pull-ups
* Build In Weight To Technical Failure
"Regional Manager"
10 Rounds For Time:
200 Meter Run
1 Rope Climb (15')
Time Cap: 18 Minutes
AGE GROUP
13-15 & 55+ | Same as class
10 Rounds For Time:
200 Meter Run
1 Legless Rope Climb (15')
Time Cap: 18 Minutes
In part 1, continuing our cycle we're building in weight to a heavy set of 5 reps. Today will likely have a lot of athletes that cannot do unassisted or weighted strict pull-ups, for this we want athletes to complete banded pull-ups. We recommend looping the band from the bar and around the knee to ensure scoring is even across the board. In Part 2, This is a high aerobic workout meant to improve your threshold and overall work capacity. Work hard to hold consistent rounds throughout.
Score: Time
Target Score: 8-15 Minutes
Stimulus: Lactate Threshold [RPE 6-7]
Run: Aim for a run distance you can complete in under 1:00. Run at the fastest pace that allows for good, safe rope climbs.
Rope Climb: Choose a variation that takes less than 30 seconds to complete. If regular rope climbs are relatively easy for you with about a minute rest between, you can scale up to legless rope climbs.
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.
COLD WEATHER RUN SUBSTITUTIONS
16 Shuttle Runs (1 rep = 10m)
50/250m Row
12/10 Calorie Echo Bike
500/450m Bike Erg
20 Box Step-ups
15 Burpees
75 Double Unders / 100 Single Unders
50 Mountain Climbers (Per Side)
200M RUN
1:15 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)
15 Burpees
ROPE CLIMBS
Reduce Height
Lay to Stand Climb
5 Strict Pull-Ups = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope
6 Alternating Dumbbell Plank Rows (Renegade Row) = 1 Rope
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9 -21 minutes)
Rope | tell, show, do, check
Strict Pull-Up Warm-Up | Tell, Show, Do, Check
(21 -33 minutes)
(33-39 minutes)
Practice Round
Break
Workout adjustments if needed
(39-54 minutes)
Look For
Post Workout Clean Up & Chat (54-60)
Durability
For Quality:
100 Meter Plate Pinch Carry
200 Meter Bear Hug Double Plate Carry
100 Meter Plate Pinch Carry
Plates: 2 x (45/35)'s
KG | 20/16’s
MINDSET
"It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward."
Progress is often more sustainable when made gradually; small, consistent steps are better than one big, risky leap.
