3 rounds for time500m Row40 Air Squats30 Sit-ups20 Push-ups10 Pull-ups (Strict)
WODprep Strategy Top Tips:
Round 1:
500m Row: Strap into the rowing machine and row at a brisk pace. Focus on long, powerful strokes and maintain good form. This sets the tone for the round.
40 Air Squats: Stand with your feet shoulder-width apart, push your hips back, and bend your knees to lower yourself into a squat position. Keep your chest up and your back straight. Perform these squats with proper depth and a steady pace.
30 Sit-ups: Use an ab-mat or towel for comfort. Lie on your back with your knees bent, and perform full sit-ups, touching the ground in front of your toes and reaching back behind your head. Use your core to control the movement.
20 Push-ups: Maintain a plank position with your hands shoulder-width apart. Lower your chest to the ground, keeping your body in a straight line, and push back up. Scale as needed, but maintain strict form.
10 Strict Pull-ups: Hang from the pull-up bar with a pronated grip (palms facing away). Pull your chest to the bar with control, keeping your body straight. Lower yourself fully before each rep.
Round 2 and 3: Repeat the same movements as in Round 1 with the goal of maintaining consistent form and intensity throughout.
Pull-ups Progression and Technique!
Want to go to the next level and be the best in the gym? Check out our awesome resources:
FREE ULTIMATE PULL-UP GUIDES (STRICT, KIPPING, B’FLY)8 WEEK SKILL COURSES – https://wodprep.com/courses/WODPREP ACADEMY (Join to access every WODprep course in existence!)
TAG: a buddySHARE: with a friendCOMMENT: below and let us know your score!