Gymnastics/Strength
3 RM weighted strict pull up
WOD:
“Death Race”
5 rounds for time of:
15/10 Assault Bike Calories
10 Burpees
GENERAL
Two part workout today, finishing with the CompTrain Benchmark ?Death Race?
WEIGHTED STRICT PULL-UPS
Looking to add a little more difficulty to our strict pulling today
This could mean more weight, a lighter band, or moving the feet out for ring rows
These are pull-ups with palms facing away and not chin-ups where the palms face the body
DEATH RACE
Looking for a faster paced effort today with ?Death Race?
Looking to complete the work in under 12 minutes (Sub 2:25 Per Round)
For athletes on the fence about going fast with this volume, It is better to do less reps and go faster
LOGISTICS
If short on bikes, plan for multiple heats
You can also run two heats even with enough bikes to have one buddy there to reset the monitor
We?ll leave time for two heats today
If Unable to Assault Bike:
21/15 Calorie Schwinn Bike
200 Meter Run
Equal Calorie Echo Bike, Bike Erg, Row