3:00 Row (increase pacing every 1:00)
-into-
4:00 AMRAP
6 Box Step Ups
5 Single Arm Dumbbell Shoulder Press (each)
5 Up Downs
4 sets:
3:00 AMRAP
10/8 Calorie Row
10 Box Jumps (20)
10 Dumbbell Push Press (50s/35s)
– Rest 90 seconds between sets. When starting the next set, resume where you left off.
(KG conv: 22.5/15 DBs)
Strict Pull-ups: Week 6
Workout Definition
This is the LAST WEEK of our Strict Pull-up strengh cycle! It’s testing day!
Strength Test:
Freedom: 1RM weighted Strict Pull-up
Independence: max unbroken unweighted strict pull-ups
Liberty: Find the lightest band that you can do one strict pull-up with
Scoring: note your level and score achieved.
Ongoing Homework: we have created some homework for any athlete that wishes to continue with their strict pull-up strength to either work towards getting their first strict pull-up or to build strength in their current abilities. You can view the suggested homework here: bit.ly/4dKGr86