We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Tuesday, October 15, 2013

Leonie & Adrian's newly graduated 6am On Ramp class!
Leonie & Adrian’s newly graduated 6am On Ramp class!

Fitness:
A. Pullup strength work; 7 sets of 2 weighted, pullup, strict pullup, banded pullup or ring row.
B. 8 rounds, every 3 minutes for 24 minutes:
5 strict toes to bar
5 Strict Press (adjust weight as needed)
1 gym length burpee broad jump

Health:
A. Pullup strength work; 7 sets of 2 weighted, pullup, strict pullup, banded pullup or ring row.
B. 8 rounds, every 3 minutes for 24 minutes:
4-5 strict toes to bar
4-5 Strict Press (adjust weight as needed)
1 gym length inchworm

Performance:
A. Pullup strength work; 7 sets of 2 weighted pullup
B. 8 rounds, every 3 minutes for 24 minutes:
8 strict toes to bar
4 Strict Press (adjust weight as needed)
1 gym length burpee broad jump

Coach’s tips

Choose pullup work to enhance strength rather than endurance, each rep should be tough.  You can adjust your grip per set, including pronated, supinated or mixed grip, but make sure that you work on positions of weakness, so if you tend to find pronated tougher, start with those and do more sets pronated and supinated.  You can choose weighted pullups, strict pullups, strict banded pullups or tough ring rows.  Challenge yourself for Part B as well, adjust load as needed per round, though all sets should be work sets. If you have any ankle, hip, knee or back issues that tend to be agravated by jumping, please don’t risk doing the broad jumps and do inchworm instead.  For Part B, you should  be working at a high intensity during the work and resting until your next set, rather than ‘gaming it’ to spread out the work over the 3 minutes.

Please record pullup loads, and times and loads for each round of Part B.

POPULAR POSTS

Schedule
Your
Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!