Gravity

8 min AMRAP:

2,4,6,8 etc Pull-ups
400m Run
2,4,6,8. etc Push-ups
1200/1K Echo Bike or 600m/500m Row

–Rest 4 Min–

x2 sets

Start over from the beginning in AMRAP 2

WODprep Strategy Top Tips:

Warm-up (10  minutes): Start with a light jog or row to activate the legs and increase your heart rate. Next, perform a few rounds of scap pull-ups and banded rows to prep the shoulders and lats for pull-ups. Finish with push-up progressions and dynamic stretches to loosen the chest and shoulders, ensuring smooth transitions between movements.

Stimulus:. Pushing and Pulling volume work   

Strategy: Two AMRAPs with 4 minutes rest between. You will start back over at the start of the second AMRAP. The goal is to get some good pulling volume and some aerobic work. You can modify the variation of pull-ups and push-ups as needed.

• Pull-Ups: Use controlled kipping or strict form to maintain efficiency. Scale to jumping pull-ups or banded assistance as needed.
  
  
• Run: Keep a steady pace to avoid excessive fatigue for upper-body movements.
  
  
• Push-Ups: Maintain a rigid body line and controlled descent. Scale to knee push-ups if form breaks down.
  
  
• Echo Bike/Row: Aim for consistent pacing at 70-80% effort, keeping transitions smooth

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