“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

Strict Press 3-3-3-3-3

Athletes will have about 13 minutes to build to a Heavy Triple Strict Press
Performing the 3 reps consecutively or with a quick pause at the front rack are both ok
For safety, ensure athletes always have their thumbs wrapped around the bar throughout the lift


Tabata Strict Pull-up

Tabata Bike Calorie

Tabata Push-up

Tabata Bike Calorie

* The Tabata interval is 20 secs of work

Strict upper body movements are the focus of today’s workout
We’ll start out the day by building to a heavy triple Strict Press
Athletes will complete all 8 rounds of the strict pull-ups before moving to the 8 rounds of assault bike, and so on…
The score at the end of the 16 minutes is the total reps completed during your work stations
There is no rest between stations beyond the :10 seconds

Choose a variation that allows for at least 3-5 reps within each 20 second window
Movement Subs:
Banded Strict Pull-ups
Ring Rows

Choose a variation that allows for at least 7-10 reps within each 20 second window
Movement Subs:
Elevate Hands to Box or Bench
Banded pushups across rig or looped around elbows

Athletes don’t have to reset the monitor between rounds, but they should avoid pedaling during these 10 seconds
If you’re short on bikes, stagger heats by 4 minutes
Sub any machine (rower, assault runner, ski erg) if you’re unable to bike

On the strict movements, try to move for as much of the work window as possible without hitting a wall early on
It’s helpful to envision what number you’ll be performing in the 5th or 6th interval and try to hold that across all rounds
For Example: If you see yourself getting 5 pull-ups in the 20 second window of round 5, see if you can hold 5 reps across from the first round
With short work and rest windows, you can expect to sneak in 1-2 quick sets within the 20 seconds

On the bike, establish a moderate-fast pace that you could see yourself holding for 5 minutes straight
Find an RPM or Wattage associated with this moderate-fast speed and make it your goal to stay there
Coming off the rest windows, getting the bike up to your goal RPM or Wattage from a dead stop can be the hardest part
Start each round with a quick 2-3 second burst to get up to your goal number quickly before settling in
You do not have to reset the monitor between sets, but do avoid pedaling during the rest windows