Warm-Up 2 Rounds: 400m Run 20 Russian Swings 10 Broad Jumps 5 Strict Pull-Ups Strength Deadlift 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 for 2 sets Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 …
Tag Archives: Strict Pull-Up
Friday 02.04.22
Warm-Up 200M Run 200M Row 20 Walking Lunges 10 Strict Toes-to-Bar 5 Strict Pull-Гps Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 2K Row Every 3 Minutes complete the following until 2k Row is complete: 6-12 One-Legged squat 5-10m Handstand Walk Variation B: Run 1 mile Every …
Thursday 01.20.22
Warm-Up A) 3 Rounds: 200m Run 20 Chest Taps 10 Hand Release Push-Ups B) 3 Rounds: 8 Close-Grip Push-Ups 4 Strict Pull-Ups Strength Close Grip Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Objective: Build to an RPE of 8 for 4 repetitions in the Close-grip …
Thursday 01.20.22
Warm-Up A) 3 Rounds: 200m Run 20 Chest Taps 10 Hand Release Push-Ups B) 3 Rounds: 8 Close-Grip Push-Ups 4 Strict Pull-Ups Strength Close Grip Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Objective: Build to an RPE of 8 for 4 repetitions in the Close-grip …
Wednesday 01.05.22
Warm-Up 200m Run Then, 3 Rounds: 8 Hang Power Snatches – With an Empty Bar 8 Front Squats – With an Empty Bar 8 Box Jumps 4 Strict Pull-Ups Strength Build to a Heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power …
Wednesday 01.05.22
Warm-Up 200m Run Then, 3 Rounds: 8 Hang Power Snatches – With an Empty Bar 8 Front Squats – With an Empty Bar 8 Box Jumps 4 Strict Pull-Ups Strength Build to a Heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power …
Saturday 12.25.21
Warm-Up 4 Rounds: 18 Calorie Row 16 Dumbbell Bent Over Row 12 Dumbbell Presses 8 Ring Rows 4 Push-Ups Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest to Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number is X …
Sunday 12.19.21
Warm-Up 8 Minutes of Movement 8 Ring Rows 4 Push-Ups 8 Air Squats 4 Wall Balls 8 Knee Raises 4 Sit-Ups Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number is X After …
Sunday 12.19.21
Warm-Up 8 Minutes of Movement 8 Ring Rows 4 Push-Ups 8 Air Squats 4 Wall Balls 8 Knee Raises 4 Sit-Ups Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number is X After …
Thursday 12.09.21
Warm-Up 400m Run 400m Row 16 Ring Rows 16 Push-Ups 8 Strict Pull-Ups 8 Close Grip Push-Ups Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number is X After your max set …
Thursday 12.09.21
Warm-Up 400m Run 400m Row 16 Ring Rows 16 Push-Ups 8 Strict Pull-Ups 8 Close Grip Push-Ups Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number is X After your max set …
Friday 12.03.21
Warm-Up 400m Run Then, 3 Rounds: 8 Ring Rows 8 Russian Swings 4 Strict Pull-Ups 8 Knee Raises Strength Superset A and B, then Rest 3 minutes. A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. …