For quality:

Pull-up Practice

Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping, butterfly, chest to bar…choose a level you’d like to work on and improve.

2 rounds for time of:

20 Strict Chin-ups

40 Bench Dips

60 V-ups

Target time: Sub 10 minutes
Time cap: 15 minutes

Stimulus is moderate and steady pacing with planned sets to avoid muscle failure. The total volume of each movement is slightly high, so athletes should be strategic about when to break to keep a consistent workflow.

The pull-push combo on the first two movements will be the most challenging for athletes. Ensure that movements and reps are scaled to fit athletes’ skill level.