WEDNESDAY
| Upper Body Strength
4 Sets for Load 1 x Max set of unbroken strict chin-ups 25 Unbroken banded pull-aparts *Rest 2:00 between sets
*Add weight or a bottoms-up band if possible Active: Top-down banded strict chin-ups Lifestyle: Toe-assisted strict chin-ups
Today’s upper body strength work should see athletes choosing strict chin-up options that allow sets of 5-10 unbroken reps with full range-of-motion. |
| WOD
4 Rounds for time: 500/400m Row 150-120-90-60 Double-unders
Rx+: 120-80-60-40 Drag-rope double-unders Active: 120-80-60-40 Double-unders Lifestyle: 90-75-60-45 Double-unders or Single-unders
Time cap: 18 minutes
The workout should see row distances that can be performed inside 2:00 across all rounds and double-under options that allow repeatable sets of 30+ in order to stay inside the time guide.
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