Option A
Death By: Burpees
Option B
Death By: 8 Count Body Builders
General Warm Up
3-5min of easy cardio of choice, then…
3 Rounds
3 Inchworms (no push up)
Pull Up Strength
We are doing this FIRST today, because after the workout you will be… done. : )
Spend 10min Working on your pull up strength! Lots of options to choose from:
If you have 5-10 Strict Pull Ups, Perform 3 - 5 Max Effort Sets, resting 2min between.
If you have 1-5 Strict Pull Ups, use the progressive model, detailed below.*
If you have a pull up bar, but do not yet have a strict pull up, use these 10min to work on chin over bar holds or eccentric chin ups, found in the pull up video.
If you do not have a pull up bar, use the following tempo for body weight rows on the rings OR Dumbbell Rows: 3-5 sets of 5-10 reps - for each rep, hold at the top for :03 and then take a full :03 to lower to starting position. Squeeze as hard as you can!
*Progressive Model: If you can one pull up, your first session would be 1 - 1 - 1. You’d continue doing that until you can do a set of 2. Then your sessions would be 2-1-1. As you get stronger, the progression would go to 2-2-1, 2-2-2, 3-2-2, 3-3-2, 3-3-3, and so on until you reach 5-5-5. Ideally this model would fit 3x into your weekly workouts.
Workout of the Day
Option A
Death By: Burpees
Option B
Death By: 8 Count Body Builders
*”Death By” means:
Start a clock. When the clock begins, do one rep. Then rest until the top of the next minute.
At the top of the second minute, do 2 reps. Then wait.
At the top of the third minute, do 3 reps. Then wait.
Continue doing this until you can no longer complete the desired number of reps in the one-minute-window. Be sure to watch the video breakdown on this one because I will change this a bit for those who are doing the 8 Count Body Builder Version!
Cool Down
Legs up the wall… forever.
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