Workout Tips for 220620

Workout of the Day for 220620:

Complete as many rounds as possible in 30 minutes of:

1,000-m bike
3 weighted pull-ups, ♀35 lb/♂45 lb
5 strict pull-ups
7 kipping pull-ups

Post rounds completed to comments.

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Scaling:
The biking in this longer AMRAP will not interfere with your ability to pull, so ride hard. The pull-up complex should be completed unbroken for the first several rounds, so reduce the loading and reps if that is not feasible. For the weighted pull-ups, use a dumbbell between your ankles that you can jettison while staying on the bar for the remaining reps.

Intermediate Option:
Complete as many rounds as possible in 30 minutes of:
1,000-m bike
2 weighted pull-ups, ♀20 lb/♂30 lb
4 strict pull-ups
6 kipping pull-ups

Beginner Option:
Complete as many rounds as possible in 30 minutes of:
1,000-m bike
10 banded or jumping pull-ups