🏋️‍♂️ Workouts 🏋️‍♀️

- We're building in weight to a heavy set of 5 reps.

- Prioritize full range of motion and quality movement. Your chin must pass over the bar and elbows fully extended in the bottom with your head between your biceps. Reps should be performed unbroken with palms facing away from you.

- Hold as much tension throughout your lower body as possible to hold good form. Tighter is lighter!

- Use a weight belt with a band for plates or squeeze a dumbbell between the legs. If you cannot add weight, use bands and progress harder as you go.

- Score: 3 Sets of Load

STRICT WEIGHTED PULL-UPS

- Reduce/Remove Loading

- Banded Pull-Ups

- Feet Elevated Ring Rows

- Ring Rows

- Alternating Dumbbell Plank Rows

- Barbell Bent Over Rows

0:20 Dead Hang on Pull-up Bar

8 Slow Scap Retractions

3 Slow Pull-up Negatives (0:03-0:05 Lower)

3 Strict Pull-ups

3 Light Weight Strict Pull-Ups

3 Moderate Weight Strict Pull-Ups

Build To Starting Weight

- Overview: This is a high aerobic workout meant to improve your threshold and overall work capacity. Work hard to hold consistent rounds throughout.

- Run: Aim for a run distance you can complete in under 1:00. Run at the fastest pace that allows for good, safe rope climbs.

- Rope Climb: Choose a variation that takes less than 30 seconds to complete. If regular rope climbs are relatively easy for you with about a minute rest between, you can scale up to legless rope climbs.

- Target Score: 8-15 Minutes

- Stimulus: Lactate Threshold [RPE 6-7]

- Score: Time

200M RUN

- 1:15 Time Cap

- 250/225m Row

- 200/180m Ski

- 12/10 Calorie Echo Bike

- 500/450m Bike Erg

- 1:00 Moderate Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

- 15 Burpees

ROPE CLIMBS

- Reduce Height

- Lay to Stand Climb

- 5 Strict Pull-Ups = 1 Rope

- 5 Ring Rows = 1 Rope

- 5 Toes To Bar = 1 Rope

- 6 Alternating Dumbbell Plank Rows (Renegade Row) = 1 Rope

100m Run

5 Rope Pull-ups, Right Hand On Top

5 Rope Pull-ups, Left Hand On Top

100m Run

5 Strict Pull-ups

100m Run

1 Rope Climb