Wednesday December 5th


Strict Pull Up

4×8, Across

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

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