FOR TIME
30 Pull Ups
500m Row
20 Pull Ups
500m Row
10 Pull Ups
500m Row
General Warm Up
Start with the Full Joint Rotation Warmup, then get in 3-5min of cardio, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5 Slow Squats
5 Bent Over Rows on Each Arm
:15 Hollow Hold - Alligator Roll - :15 Arch Hold
Specific Warm Up
Only two movements on the docket today: Pulling and Pulling! Start by figuring out your Pull Up situation for the day. This would be a great day for Kipping Pull Ups, Jumping Pull Ups, or Ring Rows. Practice 3 sets of 5.
Then, warm up with the Rowing Primer and then continue to row for about 200-250m at a moderate pace.
Workout of the Day
FOR TIME
30 Pull Ups
500m Row
20 Pull Ups
500m Row
10 Pull Ups
500m Row
Workout Notes
My Biceps are sore just looking at this one! This workout is FOR TIME, which means we want to complete the whole thing as quickly as possible. The Pull Up (or your pulling of choice) has fewer reps each time you come back to it, the rowing stays steady. Rock and roll!
Pull Up Modifications
This workout was written to be done with Kipping Pull Ups. Most folks cannot do 30 in a row, so I’d choose a variation (or rep count) that allows you to get it done in 2-3 sets. If you are doing Strict Pull Ups, same deal! Pick a rep count that you can finish in 3 sets. This would be a great day for jumping pull ups if you can set those up! If you are doing Bodyweight Rows or Bent Over Rows, use an angle/weight that allows you to finish that first set of 30 in 2-3 sets. Then keep the weight/angle in place for the rest of the workout!
Rowing Modifications
This Row should be in the ~2min range. If you can’t row 500m in less than 3min, shorten the distance so you can row HARDER! Use our Cardio Resources Page for other cardio equivalents and ideas!
Optional Accessory Work
3 Sets of 5-10 Down Dog to Cobra
3 Sets of 5-10 Toes To Bar (any variation,) Sit Ups, or V-Ups
Cool Down
1-2min of Forward Folds
1-2min of PVC T-Spine Stretch
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