“Weakness of attitude becomes weakness of character.” – Albert Einstein

Weighted Strict Pull-up 1-1-1-1-1

Athletes will have 10 minutes to build to a heavy single weighted strict pull-up
We’re ideally completing somewhere between 5-7 attempts within this 10 minute window
Getting 5-7 attempts in is a way for athletes who aren’t going that heavy to accumulate a little more volume and get more out of this strength session

In part 1, we’ll build to a heavy single strict weighted pull-up
Athletes can use dumbbells, kettlebells, medicine balls, or a weight belt to load themselves up
For athletes who aren’t quite ready to add weight, this is a good opportunity to go with a light band or even go for their first strict pull-up
Really the goal is to pull more weight up, even if that means dropping the usual band resistance
For these reps, let’s go with the traditional pull-up grip (palms facing away)

4 rounds for time of:

15 Strict Pull-ups

Run, 200 m

30 AbMat Sit-ups

Weighted Run, 50/25 lbs, 200 m

For part 2, choose a strict pull-up rep number or variation that you could complete the 15 reps in 2 sets when fresh
With 60 reps total, it’s important that each athlete finds the right option for them
If unable to complete the 15 reps in 2 sets when fresh, we recommend dropping the number of reps, adding a band, or completing ring rows

If unable to run, complete one of the following:
250 Meter Row
14/10 Calorie Assault

If you don’t have Wreck Bags, completed a weighted run of some kind (medicine balls, plates, sandbags, etc…)

The only real sticking point of today’s workout is the strict pull-ups
Less is more tends to be the best strategy when it comes to strict movements
Picking a fairly conservative rep scheme from the first round can help you stay consistent across the 60 total reps
Below are some options on how to work through the 15 reps per round:
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
5 Sets: 5-4-3-2-1 or 3-3-3-3-3
6 Sets: 3-3-3-2-2-2
7 Sets: 3-2-2-2-2-2-2

All the other movements are just about continuing to move forward
Knowing the heart rate will come down a bit on the strict pull-ups and sit-ups, use that as an incentive to push for moderately fast runs