21.11.23

INTENDED STIMULUS

5 to 7+ Rounds

Advanced athletes can push to 8-9+ rounds and to accumulate 2 rounds in the first 1:30.

Complete multiple rounds in 2 sets or less.

Use a high box height you can jump up to quickly and step down from the top

RX

AMRAP 7:
7 Box Jumps (30/24″)
7 Chest-to-Bar Pull-ups

LEVEL 2

AMRAP 7:
7 Box Jumps (24/20″)
7 Pull-ups

LEVEL 1

AMRAP 7:
8 Box Step-ups (24/20″)
7 Ring Rows

SKILL WORK

Pre-Workout:
EMOM 10:
3 Weighted Strict Pull-ups, Strict Pullups or Banded Pullups

STRETCHING

3 Sets:
:30 Calf Stretch / Side
:30 Banded Shoulder Stretch / Side

WHITE BOARD BRIEF

Target | 7 Rounds

Advanced athletes should sprint toward 10 rounds and consider performing as many rounds as possible unbroken.

Today’s workout tests our higher-level output and capacity for intensity. If we struggle with power output, today is a great workout to build on that weakness.

If you struggle with chest-to-bar pull-ups, consider splitting the rounds with a mix of pull-ups and C2B pull ups.

If you struggle with pull-ups in general, opt for a jumping chest-to-bar pull-up or a difficult ring row. Try to stay away from banded options due to the short time domain.

Prior to the start of the workout, we will spend time working on upper-body pulling strength. If you have the ability to perform multiple strict pull-ups, you will use a weighted option in the pre-workout strength. If you don’t have the ability for strict pull-ups, you will perform assisted strict pull-ups for :20-:30 of reps.

Enjoy today’s sprint — the workout toward the end of the week will be much longer.