Pull Up Program, then…
Time Trial: 500m Row
OR
5 ROUNDS
500m Row
1:00 Rest
General Warm Up
3-5min of Cardio of Choice, then…
3 ROUNDS
:30 of Pose Pulls
10 Mt. Climbers
10 Jump Squats
Specific Warm Up
Easy warm up today! First, get yourself ready for your pull up work. Everyone is in a wildly different place for these, so just remember that no matter what, you need to get your pulling muscles fired up.
After you do all of your pull up work, hit the Rowing Primer, followed by a ~250m row at a hot pace.
Workout of the Day
Pull Up Strength Program, then…
Time Trial: 500m Row
OR
5 ROUNDS
500m Row
1:00 Rest
Workout Notes/Modifications
This is an interesting one! The 500m Row test is ULTRA fast and brutal, but it really can only put that good hurtin’ on ya if you have a rower. Also, if you are not proficient enough on the rower to row hard, you won’t get much out of the singular Time Trial. That’s why our other options are there!
If you are attempting the all out 500m Time Trial, after your specific warm up, row 100m at your goal pace :30, then rest. Then row 100m at your goal pace +:15, then rest. Finally row 100m at your goal pace. Then, rest as long as needed before you go absolutely all-out, full ham sandwich.
If you are doing the intervals and have a rower, it’s easy! If you do not have a rower, go to our Cardio Resources page and find an equivalent that works for your space and equipment. A decently paced 500m row is ~2:00, so you can do 2:00 repeats of anything that gets your heart rate up!
Optional Accessory Work
Ab Blaster #2 - Around the World
3 ROUNDS
:30 Crunches
:30 Crunches to the left knee
:30 Hip Lifts
:30 Crunches to the right knee
:30 Flutter Kicks
:30 Rest
Cool Down
1-2min of Samson Stretch on each side
1-2min of Child’s Pose