Athletes should aim for 5-8+ rounds today.
Smooth and steady grind throughout the entire workout.
Scale load rather than changing the movement.
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups (30/24 in)
5 strict pull-ups
10 ring push-ups/push-ups
20 box step-ups (24/20 in)
5 banded pull-ups/ ring rows
20 box step-ups (20/18 in)
Rest, stretch, recover
30 ATY drills
– Use 2.5 or 5-lb plates
WHITE BOARD BRIEF
Target rounds/reps | 5-8 rounds
Today’s workout is essentially a beefed-up version of the benchmark workout, Cindy. With this in mind, our goal is to make each movement more challenging.
Athletes should aim to complete 5-8+ rounds. If you have good pulling and pushing capacity, it is possible to get to 10 rounds.
If you know you are going to scale some of the movements, get as close to the prescribed movements as possible. Throughout the warm-up, we will focus on reducing the load in each of these movements to make them easier. However, if we need to, we can change the movement to accommodate any ability.
Expect the pace of the workout to be a long, slow, and steady grind. This workout is more likely to elicit muscular fatigue than heavy breathing. When you feel like you have hit a wall, rest until your muscles feel like they can knock out a few more reps.