Strict Pull-up
4 Sets [Building In Weight]:
2 Strict Pull-ups at 77-87%
Rest 2-3 Minutes Between Sets
"The Hiccups"
For Time:
800-600-400-200 Meter Run
20-15-10-5 Burpee Pull-ups
Time Cap: 20 Minutes
AGE GROUP
13-15 & 55+ | Same as Class
For Time:
800-600-400-200 Meter Run
12-9-6-3 Burpee Bar Muscle-ups
Time Cap: 20 Minutes
Today we have our second BRING A FRIEND DAY option! This is a great day to encourage members to invite a friend or two to the gym! The team option for the workout is in the logistics section.
In part 1, This is the second 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 aiming for continuous movement throughout this entire workout. Each round should take no longer than 8-6-4-2 minutes respectively, which puts you right at the 20-minute time cap.
Score: Time
Target Score: 12-18 Minutes
Stimulus: Lactate Threshold [RPE 6-7]
Run: 4:00-3:00-2:00-1:00 Respectively
Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up. You should be able to complete at least five burpee pull-ups per minute – modify accordingly.
Initiation of the Pull
Check that the pull-up starts with the scapulae initiating the movement, followed by elbow flexion. This ensures engagement of the back muscles rather than relying solely on the arms.
Approach this workout at a pace that allows you to keep moving the entire time. Don't go so hard on one movement that you can't move directly into the next movement.
During the burpee pull-ups, start your burpee directly under the bar so that when you jump, you are set to jump right into your pull-up. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.
[MEN] 800-600-400-200 METER RUN
5:00-3:45-2:30-1:15 Time Caps
4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner
1,000-750-500-250m Row
800-600-400-200m Ski
48-36-24-12 Calorie Echo Bike
2,000-1,500-1,000-500m Bike Erg
[WOMEN] 800-600-400-200 METER RUN
5:00-3:45-2:30-1:15 Time Caps
4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner
900-675-450-225m Row
720-540-360-180m Ski
40-30-20-10 Calorie Echo Bike
1,800-1,350-900-450m Bike Erg
BURPEE PULL-UPS
Reduce Reps/Bar Height
Burpees to A Target
Regular Burpees
Strict Pull-ups
Double Dumbbell Devil Presses (35/25)s
COLD WEATHER SUB
Use any of the sub mods
80-60-40-20 Box Step-ups
60-45-30-15 Burpees
300-225-2500-75 Double Unders / 400-300-200-100 Single Unders
200-150-100-50 Mountain Climbers (Per Side)
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-19 minutes)
Burpee Pull Up | tell, show, do, check
Strict Pull-Up Prep
(19-31 minutes)
(31-37 minutes)
Practice Round
Break
Workout adjustments if needed
(37-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Gun Show
[BARBELL 21's]
3 Giant Sets:
7 Barbell Bicep Curls (Bottom Half)
7 Barbell Bicep Curls (Top Half)
7 Barbell Bicep Curls (Full Range)
* Rest 1-2 Minutes Between Giant Sets
* Same Weight Across
MINDSET
Oscar Wilde
"The only thing to do with good advice is to pass it on. It is never of any use to oneself."
Sharing wisdom and advice is valuable to others, even if it’s difficult to apply to your own life.
