6 ROUNDS - FOR TIME
16 Pistol Squats
16 Pull Ups
General Warm Up
3-5min of easy Cardio of Choice, followed by:
3 ROUNDS
:15 Hollow Hold - Alligator Roll - :15 Arch
5 Burpees
Specific Warm Up
Simple couplet today. Work through the Pistol Squat video (or the video for your substitution) and when you find the variation that is right for you, practice 3 sets of 4 reps (2 on each leg.)
After that, do 3 sets of 5 of whatever Pull Ups or Pull Up Substitution you choose for today and then let’s get after it!
Workout of the Day
6 ROUNDS - FOR TIME
16 Pull Ups
Workout Notes
I love a simple couplet for time and this one looks VERY deceptive! I cannot wait for this one. (That sounds silly but I’m typing this weeks in advance.) 6 Rounds of ANYTHING is a lot of volume, so be careful that you don’t overdo it on either movement today. Move the rep count down to something that is right for you and your level! Remember, the goal is to train to train another day. If you go too hard, your body will sit you down either with crazy soreness or injury and then you can’t keep this fitness ball rolling!
Pistol Modifications
Truly, one of the hardest movements in the whole functional fitness cannon, I do not expect many folks to rip out 96 Pistol Squats today! However, there are a ton of great drills in the Pistol Squat video that may be helpful to you. If none of those are right, go with Lunges or box Step Ups! Remember, the number 16 is alternating and thus, split between the two legs. Each set of 16 should be 8 per leg.
Pull Up Modifications
96 Pull ups is bonkers! If you are doing Kipping Pull Ups and haven’t done this many before, strongly consider knocking that rep count down! The Pull Up video shows a ton of great options and in particular, if you can set it up, the Jumping Pull Up variations would be awesome for today. However, our good friend the Bodyweight Row would also be an excellent substitution for today!
Optional Accessory Work
Accumulate 2-3min in an Arch Hold and (optional) accumulate 2-3min working on your Handstand/Inversion Hold of choice.
Cool Down
1-2min of Couch Stretch on Each Leg
1-2min of Pigeon / Figure 4 Stretch on Each Leg
Bonus if you have a Foam Roller: Foam Roll Your Lats and Glutes!
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