Workout of the Day
5 Pull Ups
10 Push Ups
This is one of our 2019 Benchmark Series workouts and is a classic triplet of bodyweight movements. There is no weight to scale, only the movements themselves, so note EXACTLY what your scale is. ALWAYS choose the scale that let’s you work through full range of motion. Never scale ROM.
Pull Ups: 1) Banded Pull Ups 2) Jumping Pull Ups 3) Ring Rows.
Push Ups: 1) “Snake” up from floor (always start and end in a straight plank position and always touch chest to the floor) 2) Upright using a box – maintain straight “plank” position. No bending at the hip joint.
Air Squats: There is no scale, other than shortening the range of motion which you should only do if you physically cannot squat to parallel depth.
20 minutes is a long time. Find a pace you can maintain and sprint the last 2-3 minutes.
Air Squat | Pull-up (Kipping) | Push Up
Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
8 Rounds of each movement
:20 Work / :10 Rest
Do all 8 rounds of Rowing, then 8 rounds of Sit-Ups