220315

Workout of the day

(14-minutes) Complete as many reps as possible in 21-minutes of:

Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400-meters. From 7:00-14:00 run 200-meters. From 14:00-21:00 run 100-meters.
 
(200-meter) 400-meter run (Row, Ski)
Max-rep strict pull-ups (Ring Rows, Leg Assisted Pull-ups)
Then,
(100-meter) 200-meter run (Row, Ski)
Max-rep strict pull-ups (Ring Rows, Leg Assisted Pull-ups)
​Then,
(50-meter) 100-meter run (Row, Ski)
Max-rep strict pull-ups (Ring Rows, Leg Assisted Pull-ups)

This workout is a couplet of fast monostructural sprints and strict upper-body pulling work. The runs start out longer when fresh and as the duration of the workout increase, every 7-minutes, the distance will decrease, hence allowing for more pull-ups. However, the pull-ups are strict and the total reps unbroken that can be done will likely fall off drastically as stamina and cardiovascular endurance are pushed. This is almost three separate 7-minute AMRAPS with the goal to get close to the same amount of pull-ups each round and no rest between rounds. 

Pace the run so that large sets can be completed on the pull-up bar. Newer athletes may even want to skip the first 7-minutes and perform the later two thirds of this workout as prescribed with plenty of pull-up practice before and after. If strict pull-ups are not an option today, consider ring rows, or strict leg assisted pull-ups. If at home without a pull-up bar, use two dumbbells or two water jugs for a double arm bent over row. Only count reps as long as the object meets the torso at the sides/ribs.

Workout at home

Complete as many reps as possible in 14-minutes of:

0-7:00 run 200-meters. From 7:00-14:00 run 100-meters.

200-meter run/walk
Max-rep bent over rows
Then,
100-meter run/walk
Max-rep bent over rows

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