Reduction

Every 3:00 x 4 sets

16/12 Calorie Bike
10 Dumbbell Front Squats
4 Strict Pull-ups

Cap @ 2:30 if not done
Load: 50/35lbs

WODprep Strategy Top Tips:

Warm-up (10 minutes): We have a good amount of work today, so we’ll want to make sure our midline and shoulder are prepped for a good amount of volume. With the squats, hit some goblet squats and front rack openers to get ready. 

Stimulus: Gymnastic and Squatting Volume 

Strategy: Today should be a training piece to help build our leg endurance along with strict pull-up density. The bike should be about a minute of work. The Front squats should be tough, but unbroken. the strict pull-ups can be broken up, but you shouldn’t fail at any point, so scale to a strict banded pull-up or feet-elevated ring rows if needed

• Strict Pull-ups- These should be a rep range that you could perform unbroken or in two very quick sets. Box-assisted pull-ups or tough ring rows would be the next scales so we can get right onto the next movement. 
  
  
• Dual Dumbbell Front Squats- These front squats should be a weight that gets nasty toward the later intervals but is still unbroken. Make sure the dumbbells are resting on a good position on the shoulder as your are squatting. 

Do you have the strength needed for strict pull-ups?

In this video, we give some quick tips and drills to work on to develop the strength needed for you to get your first strict pull-up.

Want to learn more?

FREE ULTIMATE PULL-UP GUIDES (STRICT, KIPPING, B’FLY)
8 WEEK PULL-UP SKILL COURSES

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