Strength
One set of max effort:
- Strict pull ups or ring rows
Notes
Today we are testing our max set of strict pull ups. There is no tempo restriction on the reps, but be careful to hit full extension of the elbows at the bottom. If you do not think you can get more than 5 strict pull ups, attempt a max set of ring rows at a very difficult body angle.
Compare to 20200203, 20201002.
Conditioning
5 Rounds
In 3:00:
- 12/15 Calories
- 10 Single Arm Devil Press
- AMRAP calories in remaining time
Rest 1:00 between rounds
Notes
Today’s workout is 5 rounds of calories and devil press. You have 3-minutes to complete 12/15 calories, 10 devil press, and as many calories as possible in the remaining time. You will get 1-minute of rest between rounds. Your score is the lowest number of calories completed out of any of the 5 rounds.
The initial 12/15 calorie buy in should not take longer than 1:00. Adjust the number accordingly.
The single arm devil press should be done with a weight that allows you to complete the 10 reps in under 1-minute. Aim to complete all 10 reps continuously.
Stay consistent on the second set of calories. The goal should be to get the same score every round.