Workout of the Day

Pull-ups (Strict): Max Reps

3 attempts at max reps. Once you come off the bar, that attempt is done.

If using a band, or toes on box, or ring rows, take 2-3 warm up sets to find a scale that allows you to do at least 5-7 TOUGH reps each round.


Pull-up (Strict)

For Time
50 pullups
50 power cleans (135/95)

Break up the reps as you wish, but 50 of each movement need to be completed.

Oh hello there little grip monsters! We have been working that grip and pull-ups lately, and now it’s time to see how it’s been paying off. The weight on the power cleans should be light enough that you can hit at least 10 reps on the first set. While it’s easy to game this one or strategize, get comfortable being uncomfortable here. Push your limits and remember, there are pros/cons to each strategy, but at the end of the day, you want to be fitter and get the best possible workout. Aim for moderate sets that keep you moving and try to avoid large sets that cause your grip to fail early and then you are stuck standing around for 60s. KEEP MOVING, preferably fast :)


Power Clean | Pull-up (Kipping)

Barbell Bettys

Take time to warm up to a heavy set of 3
Then lift 3 EMOM for 10 mins



2 WomanMakers
10 Box Jumps (or plate hops)

Rest 3 mins

10 Hanging Knee Raises
50 Singles


Box Jump | Man Maker