Strict Pull-ups : Max Set

A single set of Strict Pull-ups for max reps.

Level 1: Find the lightest band that you can do one strict pull-up with
Level 2: Find your max unbroken set of unweighted strict chin-ups
Level 3: Find your max unbroken set of unweighted strict pull-ups
Level 4: Find your max 1 rep weighted strict pull-up

Scoring: note your level and score achieved.

On a continuously running clock, complete as many reps as possible: 0:00-3:00 – 2 rounds of:

Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs, 50 ft

10 Toes-to-bars

— then —

3:00-6:00 – 2 rounds of:

Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs, 50 ft

12 Toes-to-bars

— then —

6:00-9:00 – 2 rounds of:

Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs, 50 ft

14 Toes-to-bars …

Continue adding 3 mins to complete 2 rounds, adding 2 Toes-to-bar reps every 2 rounds, until you fail to complete 2 rounds within 3 mins.

5 round cap

If you complete it within 3 minutes, it unlocks three more minutes. Repeat another 2 rounds, with two additional reps added to the toes to bar. Continue adding three minutes and two toes to bar reps until time catches you.

You donโ€™t have to rest until the three minutes is up to start the next two rounds.