Strict Pull Up
Rest 2mins between sets
Chest to bar Pull Up
Box Jump over 24/20
After Each Round, Perform 50 Double Unders. The workout ends with Double Unders.
Coaches Notes:The weighted strict pull up returns today! Athletes who were present for the 5×5 day should attempt the same weight (or band tension) for the 4×8 appearing in today’s consistency section. The 21-15-9- workouts are always quick, so make sure you are ready to go fast.
Score: Time to complete Intensity
Scaling for Intensity
- C2B Pull Up → Reduced Reps C2B Pull Up → Jumping C2B Pull Up → Ring Rows
- Box Jump Over → Reduce Height → Reduce Reps → Step Over the Box
Double Under → Reduced Number of Double Unders → 120 single unders with 10 Double Under attempts each round