Strength
4 Sets
- 10-15 of Push Ups @ 20X1
- :30 Rest
- Max Strict Pull Ups
- Rest 1:30
Notes
Today’s strength is push ups and strict pull ups. You will complete 10-15 push ups at a tempo, rest :30, then complete as many strict pull ups as you can. You will rest 1:30 before completing the next set. Record the number of pull ups completed each round.
If you cannot complete at least 10 reps of the push ups on tempo, elevate your hands on a box. As long as you are maintaining a perfect tempo, aim for the higher end of the rep range.
You may substitute ring rows if you do not yet have strict pull ups. If you can only complete 1-4 strict pull ups, add 3 slow negatives after each set of strict pull ups. This extra time under tension will help you develop your strict pulling strength.
Conditioning
Complete as many rounds as possible in 3:00:
- 30-40 Calories
- 50 Double Unders
- 30 Push Press
- 50 Double Unders
Rest 2:00
Complete as many rounds as possible in 5:00:
- 30-40 Calories
- 50 Double Unders
- 30 Push Press
- 50 Double Unders
Rest 2:00
Complete as many rounds as possible in 7:00:
- 30-40 Calories
- 50 Double Unders
- 30 Push Press
- 50 Double Unders
Notes
Today’s conditioning is 3 intervals of calories, double unders, and push press. Each interval is slightly longer than the one before it. Your score is the sum total rounds and reps from each round.
The calories should take no longer than 2:30 to complete each round. Adjust the number accordingly.
The double unders should take no longer than :30 to complete each time you pick up the rope. This doesn’t allow you time for any trips. If you don’t think you can maintain unbroken sets of 50, adjust the number or substitute single unders.
The push press should be done with a light weight that allows you to compete the 30 reps in no more than 2 sets.