Skill

5 max sets of
max strict weighted pull-ups
then
max set of supine ring rows

Spend a few minutes today working on strict pulling strength. You’ll have 5 opportunities to perform a max set of strict pull-ups followed by a max set of supine ring rows. If you’ve been working on strict pull-ups for a while, wear a vest or add a weight belt. Ring row difficulty can be increased by raising your feet onto a box.

Workout of the Day

AMRAP in 20 minutes
400m run
20 left leg step ups
20 right leg step ups
40 sit-ups

20 minutes on the clock today to work through this difficult triplet of bodyweight movements. When it comes to the step-ups, you’ll leave one leg on the box for 20 consecutive reps and then switch. If you need to rest, do it on top of the box. For the sit-ups, feel free to anchor your feet with dumbbells if you want to increase the difficulty. Remember, if you are running out of time and about to start a new round, you can always run 300, 200, or 100m with your remaining time.

standard, rx: 24/20″ box, abmat sit-ups
sport: 20 alternating pistols, 20 ghd sit-ups