🏋️‍♂️ Workouts 🏋️‍♀️

- We're contrasting heavy pull-ups with quick medball slams to stimulate power development. BE AGGRESSIVE in your medball slams. Moving with speed is what stimulates the body to become more explosive. Please watch your face as the ball bounces back up!

- 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: 4 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

KNEELING MEDBALL SLAMS

- Standing Medball Slams

- 3 Calorie Hard Effort Ski Erg

- Banded Straight Arm Lat Pulldowns

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

2 Moderate Weight Strict Pull-Ups

Build To Starting Weight

- Overview: In this chipper-style workout, we alternate between bike and non-bike movements, each non-bike movement challenging our grip. For all of the non-bike movements, choose weights/variations/reps that allow the work to be completed in about 2 minutes or less.

- DB Snatches: Use a single dumbbell and alternate arms every rep.

- Farmer's Carry: Use two dumbbells held at the sides.

- Target Score: 10-16 Minutes

- Stimulus: Lactate Threshold [RPE 6-7]

- Score: Time

- Break the non-bike movements into manageable chunks to mitigate forearm and grip fatigue. You might think you are getting a break on the bike, but it requires more forearm and grip musculature than many realize.

- Bike at a pace you could maintain for 30+ minutes if asked to. It should feel challenging, but should not be in question. If you are feeling good on the back half of the workout, pick the bike pace up a little.

PULL-UPS

- Reduce Reps

- Banded Pull-ups

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

DUMBBELL SNATCH

- Reduce Loading/Reps

- Dumbbell Hang Power Snatches

- Plate Ground to Overhead

- Kettlebell Swings at Same Weight

- Barbell Hang Power Snatches, @weight(65/45)

FARMER’S CARRY

- Reduce Loading/Distance

- Sub Kettlebells or Plates

- 2:00 Farmer’s Carry March in Place

- 2:00 Farmer’s Carry Hold

DOUBLE UNDERS

- Reduce Reps

- 150 Single Unders

- Plate Hops

- 20 Burpees

- 1:30 Effort On Any Machine

[MEN] 40-30-20-10 CALORIE ECHO BIKE

- 4:00-3:00-2:00-1:00 Time Cap

- 48-36-24-12 Calorie Bike Erg

- 48-36-24-12 Calorie Row

- 40-30-20-10 Calorie Ski

- 500-400-300-200m Run

- 3:00-2:15-1:30-0:45 Moderate Effort on Treadmill/Runner

- 40-30-20-10 Shuttle Runs (1 rep = 10m)

[WOMEN] 32-24-16-8 CALORIE ECHO BIKE

- 4:00-3:00-2:00-1:00 Time Cap

- 40-30-20-10 Calorie Bike Erg

- 40-30-20-10 Calorie Row

- 32-24-16-8 Calorie Ski

- 500-400-300-200m Run

- 3:00-2:15-1:30-0:45 Moderate Effort on Treadmill/Runner

- 40-30-20-10 Shuttle Runs (1 rep = 10m)

On The Minute x 4:

Min 1: 5/4 Calorie Bike + 5 Pull-ups

Min 2: 5/4 Calorie Bike + 4 Dumbbell Snatches

Min 3: 5/4 Calorie Bike + 4 Dumbbell Deadlifts

Min 4: 5/4 Calorie Bike + 10 Double Unders