Friday November 4th
22.11.04
INTENDED STIMULUS
Finish the row in ~1:00 or less.
Complete the burpees by 1:30.
1-2 sets of chest-to-bar pull-ups.
10+ reps on the C2B every round.
RX
5 x 2:00 rounds for reps:
20/18-cal row
10 lateral burpee over the rower
Max-rep chest-to-bar pull-ups
– Rest 1:00 between rounds.
LEVEL 2
5 x 2:00 rounds for reps:
16/13-cal row
10 lateral burpee over the rower
Max-rep pull-ups
– Rest 1:00 between rounds.
LEVEL 1
5 x 2:00 rounds for reps:
12/8-cal row
6 burpee over the rower
Max-rep jumping pull-ups/ring rows
– Rest 1:00 between rounds.
SKILL WORK
Post-workout:
3 sets:
10 staggered stance good mornings/leg (empty barbell)
10 alternating Cossack squats
STRETCHING
1:00 lax ball shoulders/upper back
1:00 reach, roll, and lift
WHITE BOARD BRIEF
Target reps | 10+ pull-ups every round.
Today’s workout is a fast-paced interval triplet that forces a quick pace early on to earn small sets of chest-to-bar pull-ups at the end of each round.
The score for today is the number of pull-ups completed. However, the workout is designed to not be able to complete a high volume of pull-ups.
The goal of today is to row and burpee at a pace that is NOT sustainable and to try to complete a quick set of pull-ups while extremely fatigued.
Most athletes will need to scale the volume of the row and burpees to begin the pull-ups with at least :30 left in each round. This will leave you enough time for 1-2 quick sets.
If you cannot complete 10+ chest-to-bar pull-ups in 1-2 sets, you should scale the movement to pull-ups or ring rows and aim for large and unbroken sets.
