4 ROUNDS - FOR TIME
15 Chest to Bar Pull Ups
15 Burpees
General Warm Up
3-5min of Cardio of choice, then…
3 Rounds
Specific Warm Up
If you are attempting Chest to Bar Pull Ups, work through the following progression, doing 1-2 sets of 5 reps: Start with a basic beat swing, the a standard kipping pull up, then chest to bar pull ups, then IF you have this skill, go for butterfly pull ups. However, I’d recommend doing this workout without the butterfly!
If you are attempting a different pull up substitution go ahead and heat that up!
Workout of the Day
4 ROUNDS - FOR TIME
15 Chest to Bar Pull Ups
15 Burpees
Workout Notes
This is a spicy little couplet! It will be a race to see which will set in first, upper body muscular fatigue or cardio fatigue. Be sure to choose variations that allow you to complete your first round or two pretty fast. If you choose variations or rep counts that have you stopping too often, you won’t get as much out of this one!
Chest to Bar Modifications
The chest-to-bar pull up is not a movement that many people have, but if you have it, let’s use it! Have them, but maybe not in chunks of 15 reps? Bring the rep count down to your level! Some are better than none!
If you don’t have chest to bar but you do have kipping pull ups, apply the same rules as above!
If you don’t have either but you have strict pull ups, I’d bring the reps down to no more than 10 reps per round, unless you are REALLY good at strict pull ups!
If you don’t have any pull ups, you can use an assisted pull up machine or banded pull ups for 5-10 per round. This would also be a great day for jumping pull ups or jumping chest to bar pull ups if you can set that up in your workout location. If not, the Bodyweight Row is the classic that you can never outgrow!
Optional Accessory Work
Because today’s workout should be a pretty short and spicy endeavor, let’s take today to embrace our Long Slow Cardio accessory work. All you need to do is find a way to move at a steady pace for 10-20min. That could be a power walk, jog, run, bike, row, stair climb, etc. This should be at a moderate pace, just trying to keep the heart rate up in a steady place for a bit. Easy!
Cool Down
1-2min of Chest Stretches on each side
1-2min of gentle Forearm Stretches
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