Track Meet

Every 6:00 x4

12 Pull-ups
400m run
20 Thrusters
15AbMat Situps

Load: 95/65lbs

WODprep Strategy Top Tips:

Warm-up (10 minutes): Thinking about the density of movements, we’ll want to warm up our pulling and squatting. Hit some cossack squats and bar hangs, along with some banded alt stretches for activation. With the thruster, a handstand hold or scapular push-up will assist in warming up as well.

Stimulus: Volume management and running capacity 

Strategy: Working on larger rep ranges in our pieces today. Aim for bigger pull-up sets and recover on the run. Similarly, hold onto a big set of thrusters with the lighter weight, and finish with 15 sit-ups. Aiming to be done by the 4-minute mark.

• Pull-ups- Utilize a butterfly pattern if you have it here. If not, a traditional C-Kip will work great too. Otherwise, move to an assisted pullup or ring row.
  
  

• Thrusters- Keep your elbows high during the front squat portion and drive through your heels. Use the momentum from your legs to push the bar overhead, and lock out your arms completely at the top.

• AbMat Sit-Ups- Focus on a controlled movement. Use your arms for momentum if needed, but ensure your core stays engaged throughout.

Take your pull-ups to the next level with some tips from Ben at WODprep!

Looking to gain an extra edge on your kipping pullups? Check out some of our courses!

This workout came from our Master’s Intermediate Track! If you’re looking for modifiable and scalable workouts, click the link to get started! 

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