"Nic-knack"
10 Rounds For Total Reps:
400 Meter Run
Max Unbroken Strict Pull-ups
Time Cap: 35 Minutes
"Sunday Runday"
Run 2-3 Miles
KG | N/A
AGE GROUP
13-15 & 55+: Same as class
N/A
This workout combines cardio and upper body strength. After each 400-meter run, you’ll immediately hit the bar for max unbroken strict pull-ups. The key is to keep a steady pace on the runs and push yourself to get as many pull-ups as you can without burning out. Focus on strong, controlled pull-ups and consistent running to keep moving through all 10 rounds!
Score | Time to complete work.
Run | 2:15 or less today.
Strict Pull Up | 5+ reps each set.
Elbow Drive for Stronger Pull-Ups
Today, we’re focusing on pulling your elbows down towards the floor when doing strict pull-ups. This method helps you use your back muscles more effectively, making your pull-ups stronger and smoother. By thinking about moving your elbows down and back, you’ll involve more of your back and less of just your arms. This not only makes the pull-up easier but also helps prevent strain on your shoulders.
400M RUN
Reduce Distance
2:00 Time Cap
500/450m Row
400/360m Ski
1000/900m Bike
25/20 Calorie Assault/Echo
2:00 Effort on Air Runner/Treadmill
STRICT PULL UP
Banded Strict Pull-Ups
Ring Rows
Jumping Pull-ups
Alternating Dumbbell Plank Rows
No logistics should be needed for flow today.
Athletes should approach the runs today as out recovery from the pull ups.
We don't want to completely burn out the pull ups in the beginning, we want to aim to stay consistent with our sets across our 10 rounds.
(0 - 3 minutes)
Whiteboard Brief
(3 - 9 minutes)
Line drill warm up 25’ each
(9 - 14 minutes)
Strict Pull Up | tell, show, do, check
(14- 20 minutes)
Practice Round
Break
Workout adjustments if needed
(20 - 55 minutes)
Look For:
Run | encourage athletes in their run to relax the arms and shoulders, this is our break from the pull ups so we want to stay loose.
Strict Pull Ups |Monitor the position of the elbows during the pull-up. They should point down and slightly back, not flare out to the sides.
Post Workout Clean Up & Chat (55-60)
Posterior Pump
4-5 Sets For Quality:
10 Barbell Hip Thrusters
10 Second Hold At Top
Rest 2 Minutes Between Sets
MINDSET
Johann Wolfgang von Goethe
"The person born with a talent they are meant to use will find their greatest happiness in using it."
Fulfillment comes from using your natural talents and pursuing your true passions.
