"Upper Limit" [BENCHMARK]
Duration: 25:00
On the 5:00 x 5 Rounds:
400 Meter Run
Max Unbroken Strict Pull-ups
Max Unbroken Push-ups
Max Unbroken Toes To Bar
Score: Total Reps
MUSCULAR ENDURANCE & LACTATE THRESHOLD
STIMULUS
- Overview: Today, we have a new muscular endurance benchmark workout! Strategy will come into play as you only have a 5-minute window to accumulate your reps. If you spend too much time hanging from the bar or resting at the top of the push-up, you may be eating into time you could be accumulating reps elsewhere.
- To finish underneath the 5-minute round caps, choose a run distance that takes about 2:00 to complete, which gives you 3:00 for the gymnastics movements. Choose variations of all movements that allow you to complete 10+ reps in the first round and 5+ reps in subsequent rounds.
- Push-ups: Your chest must touch the ground at the bottom of your reps and elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.
- Intended Intensity: RPE 5-7
- Fitness Attributes Improved: Muscular Endurance & Lactate Threshold
- Target Score: 150-250 Reps
STRATEGY
- There are several ways to approach today's workout, and your approach may change throughout. In any case, the goal is to complete as many total reps as possible. So if you are resting before starting your pull-ups because they have fatigued, you may be taking away from what you could be accumulating on the toes to bar.
- A good rule of thumb is to work on any movement for as long as you aren't having to take a long pause (3 seconds or more) just to squeeze out another rep.
- In the early rounds, you may want to complete the run faster while you are fresh to give you more time to accumulate reps.
- As you fatigue, you may not need the full 5-minute interval to complete your reps. This is when you may consider running slower to be fresher for accumulating reps.
SUBSTITUTIONS
400M RUN
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
STRICT PULL-UPS
- Banded Strict Pull-Ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Alternating Dumbbell Plank Rows (Renegade Row)
PUSH-UPS
- Box Push-Ups (Hands Elevated)
- Plank Shoulder Taps
- Dumbbell Bench Press
- Dumbbell Floor Press
TOES TO BAR
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
MOVEMENT PREP
200m Run
3-5 Strict Pull-ups
5-7 Push-ups
3-5 Toes To Bar