9.20.2022
Warm-up
3-10:00]
5:00 at warm up pace
1:00 bike
1:00 front raise + Lateral Raise + Bent Over Fly
1:00 bike
30s/30s one arm ring row
1:00 bike
Specific Prep
[10-20:00]
3:00 foam roll lats and upper back
+
15-20s passive hang
15-20s active hang
5-10 scap pull ups
+
1-5 strict pull ups
+
3-8 kipping pull ups
Metcon
[25-40:00]
Pull Up Density Test (Time)
For Time (15:00 Time Cap)
30/25 Strict Pull Ups
50/40 cal bike
40/35 Kipping Pull Ups
OPEN (RX+)
For Time (15:00 Time Cap)
40/35 Strict Pull Up
50/40 cal bike
50/45 Kipping Pull Ups
CC: PUSH/GRIND
GOAL: Don’t' rip your hands
This is a great "barometer" to your current pull up endurance today, so there are no bad scores, rather, a look into your current abilities and stamina. The time cap may make this more of an AMRAP for some, and that is ok! Get through as much as you can and use this as a good litmus test to look back on in the future to gauge progress!
Pull Up Density Test (BUILD) (Time)
For Time (15:00 Time Cap)
15/12 Banded Strict Pull Up
25/20 cal bike
30 Ring Rows
25/20 cal bike
15/12 Banded Strict Pull Up
Recovery/Endurance Builder
45-55:00]
(start these about 30-60s after workout is over)
1:30 banded face pulls SLOW/EASY REPS w/ very light tension
+
EMOM 5:00
12s MAX empty bar bench press + rest of minute slow/easy PVC pipe bench press
+
3-5:00 EASY jog -or- bike
