3 rounds for time of:
25 Strict Pull-ups
Run, 400 m
50 Sit-ups
Run, 800 m
STIMULUS
DESCRIPTION
All bodyweight movements today in this longer 3-round workout
We expect this piece to take around 30-36 minutes to complete
STRICT PULL-UPS
The strict pull-ups will be the most muscularly demanding of all the movements
Let’s choose a rep number or variation that allows you to complete the 25 reps in no more than 3 minutes
This works out to right around 8 reps on the minute
SIT-UPS
If you have an AbMat available, let’s use it
If you don’t have an AbMat, you can anchor your feet with dumbbells or underneath an object like your couch
MODIFICATIONS
STRICT PULL-UPS
Reduce Reps
Max Reps in 3 Minutes (Max of 25 Reps)
Banded Strict Pull-ups
Ring Rows
Odd Object Rows
SIT-UPS
Accumulate 2 Minute Front Plank
400 METER RUNS
500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
30 x 10 Meter Shuttle Runs
800 METER RUNS
800 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
60 x 10 Meter Shuttle Runs
COACHING
THE FEET
Let’s focus on the placement of our feet today
In the strict pull-up, we want our feet tight together and slightly in front of the pull-up bar
This allows us to stay in a solid hollow position throughout the full range of motion
The run is the opposite of the strict pull-up
Instead of the feet being in front of the body, we always want the feet to make contact right underneath us
When the feet land in front of the body, we “put the brakes on”
When the feet land right underneath the body, we operate more like a wheel on a bicycle
Without constantly tapping the brakes, you can move forward more efficiently
STRATEGY
The movements that surround the runs are more challenging on our strength and muscular stamina than on breathing
This is a good incentive to get slightly outside your comfort zone on the runs
Break up the strict pull-ups early and often
With 75 reps total, the best break-up strategy is the one that keeps you moving
Even quick sets of 1-3 are acceptable here
WARMUP
Easy Jog:
400 Meters
3 Rounds:
30 Seconds Knuckle Drags
30 Second Hollow Hold
30 Second Active Samson
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