Workout of the day

The WOD is your daily dose of variety and challenge, carefully crafted by our expert coaches.

2024-12-13

Skill - Pull-ups (week 2 / 4)

Warm-up + Prep

6 min EMOM

1st min: 10-15 Beat Swings
2nd min:10-15 Banded face pulls
3rd min: 10-15 Banded Lat pulldowns

Strength

9 min EMOM

1st min: 15-20 sec hollow hang
2nd min: 8-10 Scap Pull-ups or 6-8 Strict Pull-ups
3rd min: 8 Barbell Bent-over rows

* Increase weight For the Barbell bent-over row from last week

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20-18-16-14-10 reps for time: (12 min cap)

Barbell STOH
V-ups

*Complete 20 Barbell STOH (shoulder to overhead), than 20 V-ups, 18 barbell STOH,
18 V-ups, etc.. all the way to 10 reps.

Barbell Weights:

L1: #55/75
L2: #65/95
L3: #75/105

3 sets:

5 / 5 Shoulder external rotation (light)
20-30 sec Downward dog stretch
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