Workout of the Day
Every 3 Min x 5 Sets, Perform one variation below:
Strength
5-8 Tempo Strict Pull-Ups + 5-8 Tempo Dips, both @ 21×1
Skill
1-3 Bar Muscle-Ups
Capacity
Max Set Unbroken BMU
Notes
Here is some guidance of which track to choose today:
Strength: Substantial time under tension. Good to improve strength or if you’re feeling beat up! Employ band/foot assistance as needed to continue building foundation.
Skill: Those who perform mature strict chin over/chest to bar pull-ups and dips and are comfortable kipping can start to work the skill. Attempts are okay here; if you fail more than 2 reps in a row, adjust course.
Capacity: Those who already perform 4+ unbroken reps consistently can aim for big sets under increasing fatigue today without interference from other movement.
PARTNER METCON
5 Rounds for Time
250/200m Row, each
*Non-rowing partner holds Sandbag in Bear Hug (100/75lb)
Notes
Partner A rows 250m while Partner B holds sandbag.
Partner B rows 250m while Partner A holds sandbag.
Athletes may not start to row until the sandbag is off the ground.
Communicate with your buddy and keep transitions tight to get your best time on this workout!
If the row distance will take longer than 1:00 at high output, scale back slightly.
Programming Template: Week 4/8
Bummer. Savannah is a hard-to-match combination of humor and strength.
Love you, boss! Thank you for everything you’ve given us – I’m so grateful for your friendship. Your presence will be deeply missed, but I’m truly excited for what’s next for you. Wishing you all the best the world has to offer. xox