Monday April 4th
22.04.04
INTENDED STIMULUS
Finish this workout in 16:00-20:00
Athletes should be able to complete 20 pull-ups in no more than 4 sets.
Start slow on the run and progress each round.
Rather than scaling the pull-ups to ring rows or jumping pull-ups, work on developing the kip swing.
RX
5 rounds for time:
20 pull-ups
400-m run
LEVEL 2
5 rounds for time:
12 pull-ups
400-m run
LEVEL 1
5 rounds for time:
6 jumping pull-ups
6 kip swings
300m run
SKILL WORK
Post workout:
4 sets:
:30 L-sit hold
15 seated leg raises
STRETCHING
3 sets:
10 Cuban presses (PVC)
:20 doorway pec-stretch/side
WHITE BOARD BRIEF
Target time | 16:00-20:00
Today’s workout is a spinoff of the classic benchmark Nicole.
This workout is highly dependent on an athlete’s ability to perform pull-ups. If an athlete can’t perform 20 reps in less than 4 sets, modify the reps. An athlete who is going Rx’d should be able to perform more than 10 pull-ups unbroken.
Advanced athletes should try to hold on for large sets — maybe 2 or less. Have them use the run to rest their arms, and if they’re feeling good, they can pick up the run as the workout progresses.
The run should take no longer than 2:15.
Another alternative for scaling the pull-ups is performing 3 to 4 sets each round before moving on. Each round they may get a different number, but this will allow them to get some volume in and keep moving.
