- July 01, 2026
Skill
strict weighted pull-ups
5-5-5-3-3-3-2-2-1-1
Follow this rep scheme to get some volume in for weighted pull-ups today. You can start light and add weight as the reps decrease. If you’re not ready for weight, this same volume of pull-ups can be done without weight or with bands or ring rows.Workout of the Day
AMRAP in 20 minutes
400m run
21 kettlebell swings
12 thrusters
Today’s workout is on the longer side so settle into a pace that feels manageable for 20 minutes of hard work. Choose a weight for your barbell that allows you to get the 12 thrusters done in 1-2 sets when you are fresh. It is prescribed a bit on the heavier side but should never break down to doubles or singles.
st: 95/65 lb, 24/16 kg
rx: 115/85 lb, 28/20 kg
sp: 135/95 lb, 32/24 kg