Workout of the Day
METCON
For Time:
800m Run
21 Kipping Pull-Ups
550m Run
15 Kipping Pull-Ups
400m Run
9 Kipping Pull-Ups
(+) 21 Strict Pull-Ups, 15 Kipping Pull-Ups, 9/6 Ring or Bar Muscle-Ups
Notes
If you’re not doing the (+) option, choose 1-2 variations of pulling exercises to work on today’s metcon. Keep it simple and choose whats going to give you your best stimulus.
pull-up options
Self Assisted
Banded
Strict
Kipping
Run scale options
550/400/270m Run
2000m, 1500m, 1000m Air Bike
4:00/3:00/2:00 Air Bike
ASSISTANCE
Weighted walking Lunges
3×12-16
and/or
DB Z Presses
3×8-12
Notes
Tomorrow we have shoulder presses, so if you’re coming just do the lunges. Otherwise choose the one or two movements that round out your training.
Programming Template: Week 3/6
A huge congratulations to coach Erick and Laura B on getting married this past week!
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