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A. Pull-up strength – Choose one of these ring row variations and do 4 max effort sets, aiming for 5+ reps. Even if you can do strict pull-ups, you will still find some of these to be quite challenging.

  • Hinge rows – Starting in a ring row position, keep your hips stationary, and pull your torso into a vertical position.
  • Horizontal ring rows – Focus on driving the elbows towards the floor.
  • Bulgarian ring rows – These are an advanced variation where the elbows and wrists are kept in line with the shoulders (video).

Regardless of which variation you choose, do them smoothly and with control.

B. 3 max effort chin-over-bar holds (assisted with feet on the ground for rings, or on a box for the bar, if necessary).

C. 5 rounds for time of:

40 double unders

10 KB overhead lunges with the left hand (walking or stationary, depending on space)

5 power cleans (60-65%)

10 KB overhead lunges with the right hand.

(16 minute time cap.)