Workout of the day
Complete as many rounds and reps as possible in 30-minutes of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups
This longer workout will be consumed by the transitions. Choose pull-up variations that can be completed unbroken with a quick shake out of the arms between each. For newer athletes this should be a good steady state day with constant movement. Complete a set of 10-15 reps of any pulling variations that builds shoulder and arm capacity. For advanced athletes, how long can you sprint for? Ideally the bike can be completed in under 2-minutes, and the pull-ups should take no longer than 2-minutes for all three variations.
Workout at home
1000-meter bike (A 400-meter run is the sub if no bicycle is available)
10 right arm back pack rows
10 left arm back pack rows
Load the back pack as heavy as possible with slow and controlled constant movement.
Post scores and scales to comments.
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