5 min AMRAP –rest 2:00–
X3
400m Run5 Strict Pull Ups10 Straight Leg Sit Ups5 Strict Pull UpsMax Effort Echo Bike cals in the time remaining
The score is total bike cals across all 3 rounds.
WODprep Strategy Top Tips:
Warm-up (10 minutes): Today we are introducing a less common movement with the straight-legged situp. This movement will require us to warm up our midline very well. So, after a warm-up jog, use some planks, hollow rocks, and arch rocks to get your gymnastic positions warm and your abs ready for that straight-legged situp.
Stimulus: Strict gymnastic density, and lactic threshold with time remaining on the bike.
Strategy: For this workout, you’ll want to start at a hard but repeatable 400m run pace. When you come back in from the run, you should be able to get right on the strict pull-ups (or an equivalent) after knocking out your situps and pullups, we’re looking to have around 2 minutes or a tad more on the bike to push for calories. This pace should be aggressive yet repeatable, and can also be progressive. A good strategy would be breaking into 3 sections, a settle-in pace, a pushing pace, and a let’s get a few last calories pace.
- 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.
- Straight-Legged Sit-Ups- Starting in a prone position, Have your hand out in front of you. Unlike the Abmat situp, we are not going to get any use of our hands in this setup. Purely use your abs to drive up to a seated position.
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
TAG: a buddySHARE: with a friendCOMMENT: below and let us know your score!