Workout of the Day for 220315:
Complete as many reps as possible in 21 minutes of:
Run 400/200/100 meters
Max-rep strict pull-ups
Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400, from 7:00-14:00 run 200, and from 14:00-21:00 run 100.
Post number of strict pull-ups completed each round to comments. Compare to 210102.
Scaling:
Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.
Beginner Option:
Complete as many reps as possible in 14 minutes of:
Jog 200 meters
10 ring rows
Comments on Workout Tips for 220315
101 pull-ups
Could someone explain the running portion of this workout
Set a countdown timer for 21 minutes. During the first 7 minutes (21:00 to 14:00 if counting down), run 400 meters to start the workout and every time you drop from the bar after doing as many strict pull-ups as you can. During the second 7 minutes (14:00 to 7:00 if counting down), not run 200 meters when you drop from the bar after doing as many strict pull-ups as you can. Lastly, during the third 7 minutes, run only 100 meters between sets. It took me a little while to get it down the first time this workout came up last year.
If you look at my scores above, each number in each time period is a set of pull-ups. 2 set completed during the first seven minutes, 4 during the second seven minutes, and 8 during the third seven minutes.
Could someone explain the running portion of this workout
start by running 400m then max rep set of strict pullups for minutes 0-7. In minutes 7-14 run 200m, then max rep pull ups. In minutes 14-21 run 100m then max rep pull ups until time expires.
For the first 7 minutes, alternate between running 400m and a max set of unbroken strict PU
Then, for the next 7 minutes (min 14-21), continue but running 200m instead of 400.
And for the final 7 minutes (min 14-21), running 100m alternating with PU.
89
98 pull ups
R1 26 pull ups
R2 35 pull ups
R3 37 pull-ups
Strict or Kipping ?
Workout Tips for 220315
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