Workout of the Day
Kipping Pull-Ups
Choose 1 track to follow for today:
Strength: 5-7 Sets x 5 Strict Pull-Up*
*Weighted, Bodyweight, Partner, or Foot Assisted, as tough as possible
Skill: 5-7 Sets x 2-5 Kipping Pull-Ups
Capacity: EMOM x 10 Sets: 5-10 Kipping Pull-Ups or Chest to Bar Pull-Ups
Notes
Here is some guidance of which track to choose today.
Strength: Working toward your first pull-up, want to develop better pulling ability/capacity, or need a break from kipping!
Skill: Can do strict pull-ups; learning to string kipping reps together and/or they break down under fatigue. Use this time to practice some drills from your coach and/or virtuous reps without interference.
Capacity: You can already perform 5+ kipping reps consistently under fatigue. Athlete’s choice on range of motion and volume. Aim for consistency across 10 sets.
METCON
5 Rounds for Time
200m Run
20 Walking Lunges
*Hold a 20/14lb medicine ball for the entire workout. If you put the ball down, perform 5 burpees.
Notes
Target 8-13 min.
Programming Template: Week 5/8
Safia and Coach Grace compete at the Kansas City Monster Games
I recently competed in the 1st Phorm Monsters Game competition in Kansas City. I finished in 13th in individual RX with 2 event wins 🙂 It was a tough competition with swimming and running included but it was so inspiring to meet all the athletes! -Safia
I (also) competed at the Kansas City Monster Games in the intermediate team division (Team Not Fast, but Furious). While we didn’t place all that well, we had a blast and that’s what counts, right? Im most proud of handstand walking 235 ft in a single event and I learned that I need to work on my rope climbs. If you’re ever in need of a partner for a comp please let me know! Matching outfits are a requirement however. – Coach Grace
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