“Impossible is nothing but a word thrown around by small individuals, who find it easier to live in the world they’ve been given, than to explore the power they have to change it.” –Mohammed Ali
For time:
Run, 200 m
3 Pull-ups
21 Burpees
Run, 200 m
6 Pull-ups
18 Burpees
Run, 200 m
9 Pull-ups
15 Burpees
Run, 200 m
12 Pull-ups
12 Burpees
Run, 200 m
15 Pull-ups
9 Burpees
Run, 200 m
18 Pull-ups
6 Burpees
Run, 200 m
21 Pull-ups
3 Burpees
GENERAL
Scores will range from 15-25 minutes, but we’ll cap the work at 30 minutes total
RUN
If unable to run, complete one of the following:
400 Meter Bike Erg
14/10 Calorie Assault
250/200 Meter Row
TOES TO BAR
With 84 pullups in the workout, it’s important that each athlete choose the right variation and rep scheme for them
To complete the workout as written, we recommend that athletes have at least 15+ pullups unbroken when fresh
We can adjust this station in the following way:
Reduce the total volume by completing between 7-11 pullups each round (Range of 49-77 Reps)
MODS:
jumping pullups
bands
ring rows
BURPEES
These are standard burpees requiring chest to floor, air under the feet, and hands overhead
STRATEGY
PULLUPS
Less is more, especially with a high volume of reps
It will be beneficial to go with short set and short breaks over large sets and long breaks
From the very beginning, think sets of 3-5
While it may feel conservative, it’s incredibly consistent across the whole workout
RUN & BURPEES
Small sets of pullups also allows us to maintain a higher intensity on the other two movements
If we know we had to push through big sets on the bar, we’d probably slow the run and burpees a lot
Understanding that 54 of the 84 reps are in the first 3 sets, find a steady pace on the first 3 rounds and try to maintain or increase your pace on the last 4 sets
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