Every 5 mins for 25 mins do:
30 Chest-to-bar Pull-ups
25 Box Jumps, 30/24 in
20 Thrusters, 135/95 lbs
Target time each set: 2:45-3:30
Time cap each set: 4 minutes
STIMULUS and GOALS
The pacing should be a SPRINT!! Athletes will work together on all sets, splitting reps as needed to maintain efficiency. The goal should be to set the tone early and hang on through the next 4 with consistent to decreasing times.
The burn will set in after each round because the intensity will be high. Don’t slow down, and keep it fast and furious each set!
WORKOUT STRATEGY & FLOW
Chest to bar: These are ideally completed in 2-3 sets. They are at the beginning of each round, so each partner should aim to complete one good unbroken set. Athletes should choose a grip width similar to their regular pull-up grip or slightly wider to accommodate the space needed to get their chest to the bar. For athletes who can butterfly regular pull-ups but cannot butterfly chest to bar, encourage them to stick with kipping to keep reps consistent and avoid no-repping. If they can’t perform butterfly chest to bar pull-ups before the workout, they should practice it later as an accessory piece when they are fresh. But for now, have them stick with kipping. Modify this movement to kipping pull-ups, ring rows, or jumping pull-ups. When analyzing the overall volume for this workout, pull-ups should be taken into consideration. Choose wisely when deciding the size of sets you want to take on.. Small, quick sets will help prevent burnout from happening in later rounds.
Box Jumps: Aim to keep these at a consistent and fast pace. Use the step or jump down and back method for settling into a pace. Athletes must show complete control and full extension on top of the box before coming down. Cue athletes to throw their arms as they perform the jump to assist in full-body extension (meaning more efficient form). Caution athletes about rebounding reps due to the large forces placed on the Achilles. Jumping down and resetting or stepping down is suggested as rebounding is normally only reserved for competition or competition prep. The height selected should be comfortable (not intimidating) and allow athletes to perform steady reps without resetting between reps.
Thrusters: Weight should be moderately heavy where both athletes have a realistic shot of hitting 10 reps unbroken. The bar will start on the floor and can be powered or squat cleaned to begin the movement. Many athletes will find themselves using a slightly wider grip than the traditional front squat, and the front rack position will make for an easy transition from the squat into the shoulder to overhead. The focus should be on breathing out when coming out of each squat and utilizing strong leg drive to send the bar overhead from the rack position rather than relying more on the arms. Breathing with each rep will assist with core engagement and pacing. Not having the bar in contact with the upper torso coming out of the squat will result in the majority of effort being placed on the arms rather than utilizing leg drive, meaning fast burnout on this movement. Allow athletes to modify to lighter weight or dumbbells if mobility is an issue.
Coaches: Each station should take around 60 seconds to complete. Use this as a reference so athletes have a target time and don’t spend too long one movement.