SKILL
Strict pull-up workshop
DOES NOT HAVE A STRICT PULL-UP
1.
3-5 Second Negative
A total of 10 sets
(Can be done with ring rows if unable to hang from the pull-up bar)
2.
3 Attempts:
Max unbroken Ring rows
3.
3 attempts:
Max unbroken Hand Release Push-ups
HAS AT LEAST 1 STRICT PULL-UP
1.
4 Attempts at:
-Max unbroken Strict pull-ups
(Rest 1 minute)
-Max unbroken Push-ups
(Rest 1 minute)
(As soon as you fail or break the pull-ups and push ups that is your attempt completed)
2:
3 Attempts at:
Heaviest Weighted pull-ups
If you cannot complete a weighted pull-up at the lowest weight of 1.25kg then you will have 3 attempts at a 3-5 second negative weighted pull-up.
FINISHER
3 Rounds for time, of:
-Run 400m
-15 Pull-ups
SCALING
Ring Rows
Row instead of Run or 200m Run
