2024-05-23

• Overview: This workout is primarily a running piece today, but that being said our runs are also time to try and recover our arms a little bit for our gymnastics work when we get back. Trying to find a balance between the two strict shoulder movements and holding a sustainable pace on our runs will be key.
• Run: 2:15 or less.
• Strict Pull-ups: 1-2 sets in less than 1:00.
• Push-ups: 1-3 sets in 1:00 or less.
• Score: Time to complete work.

• Athletes should approach this as a running piece, we're trying to find quick but sustainable run paces that are very close to the same for all of our runs.
• Gymnastics work should be difficult but not slow us down too much, this is a great piece to try to hold bigger sets unbroken during this work since our arms are getting around 4:00 of time to recover through each full round.

400M RUN

• Reduce Distance
• 2:15 Cap
• 500/450m Row
• 320/280m Ski
• 1000/900m Bike
• 300m Air Run

STRICT PULL-UPS

• Reduce Pull-Ups
• Banded Strict Pull-Ups
• Jumping Pull-Ups
• Ring Rows (Challenging)
• Alternating Dumbbell Plank Rows

PUSH-UPS

• Reduce Reps
• Hand Release Push-Ups
• Push-ups to AbMat Target
• Box/Bench Push-Ups
• Dumbbell Bench Press

1 Round:
100m Run
2 Strict Pull-ups
100m Run
4 Push-ups