Workout of the Day

Start, Stop, Go

5 minute Window
400 meter Run

Completes as many rounds as possible of:
10 Thrusters (95/65 lbs)
10 Pull-Ups
10 Box Jumps (24/20 inches)

with remaining time rest 2:00

x5 sets

Start where you left off: score total rounds and reps.


WODprep Strategy Top Tips:

Pacing and managing each round of the workout is crucial. Begin the 400-meter run with a strong yet sustainable pace, avoiding a sprint that can lead to early exhaustion. Swiftly transition to the thrusters upon finishing the run.

For the 10 thrusters at 95/65 lbs, break them into manageable sets, like 5-5 or 4-3-3, with brief rests. Approach the 10 pull-ups with proficiency, attempting to complete them unbroken or breaking them into smaller sets if necessary.

Employ energy-saving techniques like kipping or butterfly pull-ups if comfortable. Similarly, aim for minimal sets during the 10 box jumps at 24/20 inches, emphasizing efficient technique and reduced rest.

Keep transitions between exercises quick and efficient to maximize your performance.

Butterfly Pull-ups Progression and Technique!

In this video I go over three simple progressions that I have used to help athletes develop their butterfly pull-up. Although it looks weird, the butterfly will allow you to complete more reps in a shorter amount of time compared to the traditional kipping or strict pull-up. Watch to find out how the butterfly technique differs from that of kipping; and how you can progress toward this tricky movement in 3 simple steps.

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