WARM-UP

8 min AMRAP:

• :30 Erg
• :30 Jog
• 5 Heel to Toe Rocks
• 5 Up-Downs to 6 inch Target

WORKOUT PREP

1 set:

• 2 Burpee to 6in Target
• 100m Row
• 100m Run

“Lungs”

FIRE

For time (30min cap):

• 50 Burpees to 6in Target
• 2000/1750m Erg (Row)
• 1600m Run

WATER

• 40 Burpees to 6 inch Target
• 1750/1500m Erg
• 1200m Run

EARTH

• 30 Burpees to target
• 1000/850m Erg
• 800m Run

SKILLS AND DRILLS

Strict Pull-up Progression – Week 2

• Advance:
  • 3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
  • -into-
  • 3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
  • -into-
  • 3 sets of 5 assisted pull-ups (use a band)- Rest 30-seconds between sets
• Intermediate:
  • 3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
  • -into-
  • 3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
  • -into-
  • 3 sets of 3 assisted pull-ups (use a band)- Rest 30-seconds between sets
• Beginner:
  • 3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
  • -into-
  • 3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
  • -into-
  • 3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets