Workout of the Day

Teams of 3
30:00 AMRAP
-800m backward sled pull. cap at 14 min. If not past the 400m mark at 7 minutes then adjust distance or weight.
-100 strict pull-ups
-Max calorie bike in remaining time

Divide work any how you like
If there is an odd person, feel free to make a team of 2 or 4.  Sled weight should be challenging, but allow the weakest member of the team to keep moving. If someone gets stuck, then team mates  can help out.
Don’t start off with big sets on the pull ups. Small sets of high quality are desirable, and even alternating singles between partners is fine. Aim for full stretch at the bottom of each

-10 min row

-2 min rocking table https://www.gymnasticbodies.com/exercises/table-rock/

-90s twisting bear https://www.gymnasticbodies.com/exercises/twisting-bear/

-90s supine shoulder extension https://www.gymnasticbodies.com/exercises/shoulder-extension-static/

-10r supine shoulder extension walk https://www.youtube.com/watch?v=oHkzpKpdR_4 https://www.youtube.com/watch?v=Nn8w-D9dtCM

-90s seal stretch https://www.youtube.com/watch?v=NmZ28j0NH5I

-90s each side reach underneath https://www.gymnasticbodies.com/exercises/reach-underneath/

-90s seal rock https://www.gymnasticbodies.com/exercises/seal-rock/

-90s supine trap stretch https://www.gymnasticbodies.com/exercises/supine-trap/

-90s elevated cat stretch https://www.gymnasticbodies.com/exercises/elevated-cat/

-90s capsule stretch each side https://www.gymnasticbodies.com/exercises/prone-capsule/

-10r Hand Stand Shoulder Flexion Press https://www.gymnasticbodies.com/exercises/handstand-shoulder-flexion-press/

Front squat 5-5-3-3-3-1-1-1-1 reps

Find 1 Rep max

Scaling:

Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.

Beginner Option:

Front squat 5-5-5-3-3-3-3-3 reps

For time:

1 round of:

-150 double-unders

-30 push presses, ½ body weight

-6 legless rope climbs,

Then, 2 rounds of:

-75 double-unders

-15 push presses, ½ body weight

-3 legless rope climbs, 1

Then, 3 rounds of:

-50 double-unders

-10 push presses, ½ body weight

-2 legless rope climbs,

Scaling legless rope climbs

Attempt as much of the rope climb in L-sit position as possible.

Scale legless rope climbs by grabbing as high as you can on the rope (jump if you can) and doing a controlled legless descent.  Use 3 descents to count for rope climb. The next scaling step would be 5 strict pull ups per rope climb. Use singles if needed. The next scale would be to accumulate 20 seconds with your chin over the bar as one rope climb.

20:00 EMOM

A. 30s bike

B. 200m run (or a distance you can run in under 50s)

C. 30s hand-over-hand sled pull

D. 30s D-ball clean over bar (chest height)