14 min AMRAP:
3 Strict Pull-Ups
6 Push-Ups
9 Wall Balls (20/14 lb)
**Can Partition individual rounds as needed**
WODprep Strategy Top Tips:
Warm-up (10 minutes): Today’s warmup activates your lats, chest, and quads, matching the upper- and lower-body movements in the workout. Hit some banded lat push-downs, inchworms and scapular push-ups, and some bootstraps squats.Â
Stimulus: Upper and Lower MixÂ
Strategy: Choose rep splits that avoid early burnout. Aim to keep moving on wall balls with steady pull-ups and push-ups. For example, you can perform 2 strict pull-ups 4 push-ups, 9 wall balls, and 1 strict pull-up and the last 2 pushups. However you want to break the round, but all 18 reps must be completed for a round to count.
- 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. Remember you can break these movements
- Wall Balls-Â These should be set where it is either unbroken or you are breaking the set to move to another movement quickly.Â
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 buddy
SHARE: with a friend
COMMENT: below and let us know your score!