2:00 Couch Stretch (1:00 per leg)
UB Wallballs (any weight, but must be UB)
:30 HS Hold between sets
Every 3 Minutes for 9 Minutes
5 Scap Pull Ups
4 Gymnastic Kips
3 Chin Over Bar Pull Ups
2 Chest to Bar Pull Ups
*Goal of this warm up and skill session is have anyone who can do this unbroken or close to it, to try to do it unbroken.
If you are working on your pull ups and pulling still the purpose of this session is to get some practice in on the toughest pull you can you do and also to figure out what pull variation you are going to do for the workout
AMRAP 20 Minutes
5 Chest to Bar Pull Ups
15 Walking Lunge Steps
Feel: Cardio/Muscle Overload
Target Score: 12+ Rounds
Firebreather Score: As close to EMOM as possible
General scaling: if you are working on pull ups and HSPU and excellent scale would be performing “Cindy”, the benchmark this workout is modeled after. Otherwise, scaling suggestion are below:
- CTB: Should be unbroken, consider reducing to 4 or 3 reps, but no fewer. If 3 consistent CTB aren’t likely, scale to chin over bar or jumping pull ups
- HSPU: 2 Sets at most. Consider scaling to 5-9 reps depending on the athlete’s proficiency, or scale to push ups
- Lunges: Over-scaling this movement means more CTB and HSPU so scale modestly, if at all. Modify to air squats if lunging isn’t possible.
Coach Focus: each movement needs to be within each athlete’s ability. Fewer reps means more rounds, so often scaling makes this workout “harder”, so be cautious with your scaling.