- August 28, 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
30 alternating dumbbell snatches
20 box jumps
In this 20 minute AMRAP we’ve got two high rep movements paired with a run. Performing all 30 snatches in a row isn’t a requirement of course, but you should be comfortable with the weight you choose such that you can get all 30 done in a few large sets. For the box jumps, the volume is fairly high so you’ll want to start with a cadence that allows you to jump up and step down under control and at a sustainable pace. If jumping isn’t happening today you can scale to step ups or even a high intensity sprint on the air assault bike or knock out a set of 10 burpees.
standard: 40/25 lb, 20/20″
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″