Workout of the Day

Full Body Slam

Written By Charleh Knighton  |  Chest to Bar 

10 rounds for time
8 C2B
8 Pistols


WODprep Strategy Top Tips:

First things first, let’s get warmed up properly. Start with some dynamic stretches to loosen up the muscles, then move on to mobility exercises to ensure our joints are ready for action. We should also do some activation drills to engage the specific muscles involved in this workout. Take your time and focus on areas like the shoulders, back, hips, and legs.

Now, let’s break down the movements. Chest-to-Bar Pull-Ups require us to touch our chest to the bar. If you’re comfortable with it, try using a kipping or butterfly technique to conserve energy. For Pistols, those one-legged squats, we need balance, stability, and strength. If Pistols are challenging for you, don’t worry. We can scale the movement by using a band or a box for assistance.

When it comes to pacing, it’s crucial to find a sustainable rhythm. We have 10 rounds ahead, so let’s avoid going all out in the beginning and burning ourselves out too soon. Consistency is key.

To break down the reps, let’s strategize our sets. For Chest-to-Bar Pull-Ups, consider breaking them into smaller sets right from the start. Maybe try 4+4 or 5+3, allowing yourself some rest between sets. This will help prevent muscle fatigue and maintain a steady pace. Similarly, for Pistols, you can split them into manageable sets. One option is to do 4 pistols on one leg, then switch to the other leg for another 4. Alternatively, break them into 2 sets of 4 on each leg.

During the workout, be mindful of transition time. Smooth and swift transitions between exercises can make a big difference. Rest only as needed and take a few deep breaths to recover, but aim to keep the downtime minimal.

Don’t forget about your breathing. It’s essential for managing fatigue and maintaining performance. Take deep breaths during transitions and exhale during the exertion phase of each movement. This will help you maintain your rhythm and focus.

As we progress through the rounds, fatigue might start creeping in. Stay mentally strong! Break down the workout mentally into smaller sets or intervals, focusing on one round at a time.

If the prescribed workout feels too challenging for your current fitness level, that’s okay. Consider scaling the movements. You can modify Chest-to-Bar Pull-Ups to regular pull-ups or use a band for assistance. For Pistols, try assisted pistols or even regular squats. Remember, it’s about challenging ourselves appropriately while maintaining good form.


Are you getting stuck from getting your chest to the bar? Are you wanting to develop the strength to do chest to bar pull ups? In this video Coach Ben gives three simple drills to develop the strength you need to do chest to bar pull ups.


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