Workout of the Day

The Flash

Written By Charleh Dickinson  |  Chest to Bar 

3 Rounds for Time
5 Clean and Jerks (185lbs/135 lbs)
10 Calorie Row
15 Chest to Bar

Time cap: 7 minutes


WODprep Strategy Top Tips:

When it comes to the clean and jerks, the weight prescribed for this workout is no joke. To tackle this exercise effectively, it’s crucial to break the reps into manageable sets right from the beginning. You might want to consider doing singles or small sets of 2 or 3 reps. This approach allows you to maintain your energy levels and prevents you from burning out too quickly.

Now, let’s move on to the calorie row. This exercise serves as a breather between the clean and jerks and the chest-to-bar pull-ups. While rowing, maintain a consistent pace. You don’t want to go all-out and exhaust yourself because you still have the chest-to-bar pull-ups coming up. Instead, focus on finding a rhythm that allows you to conserve energy for the next movements.

Lastly, let’s tackle the chest-to-bar pull-ups. These gymnastic movements can really put your upper body to the test. To approach them smartly, break the reps into smaller sets. You can try doing sets of 5-5-5 or 8-7, depending on your capacity.

If you find chest-to-bar pull-ups particularly challenging, don’t worry. You can always scale down to regular pull-ups or use bands for assistance. The key here is to focus on a strong kip swing and pulling your chest towards the bar with each rep.


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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