A. Pull-up strength:
- Every 2 minutes for 5 rounds – 5-15 pull-ups (or variation). Aim for close to a max effort set.
- 2 max effort sets of 1/2 pull-ups. Start with your chin over the bar, lower to 90 degrees at the elbow (roughly forehead height for the bar), and pull yourself back up. Focus on clean, smooth reps. If these are fairly easy for you, try some “typewriter” reps: place your hands a bit wider than normal, pull up towards on hand, and slide over to the other hand, keeping your chin higher than the bar.
B. For total work time:
10 x 250 m row, rest 1 min between rounds. Compare to Oct 31 2013, May 15 2013, Feb 5 2014, Nov 22 2014, April 4 2017, May 15 2017. For intervals this short, you have to pick a challenging pace, and then just hang on for the rest of the interval. Your rower will calculate the total work time if you check the memory after you’re done. Alternate with a partner if we’re short on rowers.
C. 3 max effort sets of toes-to-bar (kip if you’re able to do so).