Strength
3 Sets
- 4-6 Pull Ups @ 20X1
- 4-6 Stationary Dips @ 21X0
or
- 2-3 Pull Up Negatives
- 2-3 Dip Negatives
Notes
Our strength today is pull ups and dips. You will alternate between the two exercises for 3 working sets. There are two options. You can either perform pull ups and dips or negatives of each.
If you choose to perform the full movement, let the tempo and rep range dictate how much weight you use. Get all the reps at the tempo, then add weight. If you cannot get at least 4 reps of each at the tempo, lower the weight or consider adding band assistance. If you were here last week and completed the higher end of the rep range, add weight. If you did not get all 6 reps, aim to complete another rep.
If you choose to perform the negatives, remember that control through the full range of motion is the key. Start the pull ups with your chest against the bar and control until your arms are straight. Begin the dips at lockout and control to the lowest point your shoulder mobility allows.
Conditioning
Every 5:00 for 3 rounds:
- 25-30 Calories
- 8 Bar Muscle Ups or 16 Pull Ups
- 20m Forward Crawl
Notes
Today’s workout is 3 rounds of calories, bar muscle ups or pull ups, and forward crawl. You will begin a new round at the top of every 5-minutes. Your score is the total time from all 3 rounds.
The calories should take no longer than 1:30. Adjust the target accordingly.
Aim to complete the bar muscle ups or pull ups in no more than 2 sets. Adjust the number of reps or substitute a different pull up variation.
The forward crawl is a contralateral movement. Your right arm and left left move simultaneously, and your left arm and right leg move simultaneously. Keep your torso parallel to the ground and knees hovering just off the ground.