🏋️‍♂️ 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 your elbows must be fully extended at the bottom with your head between your biceps. Reps should be performed unbroken with palms facing away from you.

- Your feet must be off the ground and arms extended before you start your rep.

- Hold tension in your lower body to keep good form. Proper tension throughout the body often makes weights feel lighter!

- Use a weight belt with a band or chain to hold plates, kettlebells, or dumbbells. Alternatively, you can squeeze a dumbbell between your legs. If you cannot add weight, use a band to assist and reduce the band thickness as you progress.

- Fitness Attributes Improved: Absolute Strength & Explosive Power

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: Today's workout brings low rep ranges per round, meaning we will see each movement a handful of times and will need a consistent, sustainable approach.

- Rope Climbs: Reps should take 1:00 or less to complete each round.

- Burpee Box Jumps: Reps should take less than 0:30 to complete. Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.

- Dumbbell Snatches: Use one dumbbell and alternate arms every rep. Reps should take less than 0:45 to complete each round.

- Intended Intensity: RPE 6-7

- Fitness Attributes Improved: Aerobic Power [Lactate Threshold]

- Target Score: 7-10 Rounds

- If there is one place to move slower here, it's the rope climbs. We want to avoid having the rope slip between the feet and tiring out the arms going into the heavier snatches. Focus on a strong foot clamp by being patient on the way up the rope.

- Settle into a steady pace on the burpee box jumps.

- With a heavier dumbbell today, feel free to switch hands on the floor or on the way down. Choose a pace that is most sustainable throughout.

ROPE CLIMBS

- Reduce Height

- Lay to Stand Climb

- 6 Strict Pull-Ups

- 6 Ring Rows

- 6 Toes To Bar

- 6 Alternating Dumbbell Plank Rows (Renegade Row)

BURPEE BOX JUMPS

- Reduce Box Height

- Burpee Box Step-Ups

- Burpees Only

- Box Jumps Only

DUMBBELL SNATCH

- Reduce Loading/Reps

- Dumbbell Hang Power Snatches

- Plate Ground to Overhead

- Kettlebell Swings at Same Weight

- Barbell Hang Power Snatches, @weight(75/55)

1 Rope Climb

2 Burpee Box Jumps (Low)

4 Dumbbell Snatches (Light)

1 Rope Climb

2 Burpee Box Jumps (Workout Height)

4 Dumbbell Snatches (Workout Weight)