🏋️‍♂️ Workouts 🏋️‍♀️

- We're building in weight to a heavy set of 2 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.

- Stimulus: Absolute Strength

- 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

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: This is a fun play off the benchmark workout "Helen." The challenge is to see how few sets you can complete the pull-ups and kettlebell swings in.

- Choose reps/weights for the pull-ups and kettlebell swings that take under 3:00 each.

- Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep.

- Choose a run distance that you can complete in about 6:00 or less (200 meters every minute).

- Target Score: 8-15 Minutes

- Stimulus: Aerobic Power [RPE 6-7]

- Score: Time

- To maximize your score, build your workout around optimizing the run by taking small breaks during the pull-ups and kettlebell swings.

- To get the best muscular adaptations, complete the pull-ups and kettlebell swings in as few sets as possible.

PULL-UPS

- Reduce Reps

- Banded Pull-ups

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

KETTLEBELL SWINGS

- Reduce Loading/Reps

- Single Dumbbell Hang Power Snatches

- Empty Barbell Hang Power Snatches

- Russian Kettlebell Swings

1,200 METER RUN

- 7:30 Time Cap

- 1,500/1,350m Row

- 1,200/1,080m Ski

- 75/60 Calorie Echo Bike

- 3,000/2,700m Bike Erg

- 6:00 Moderate Effort on Treadmill/Runner

On The Minute x 3:

3 Pull-ups

5 Kettlebell Swings

100m Run