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A. Pull-up strength:

  • False-grip ring pull-ups with a pause at the top – 5 max effort sets. Modify to regular grip, or ring rows with a 3-second negative on each rep.
  • 3 max effort sets of Bulgarian ring rows
  • 2 max effort sets of standing banded lat pulls (straight arms). Make sure you use one of the thicker dowels.

B. For time, alternating:

30-20-10 double DB thrusters (moderate weight)

120-80-40 double-unders.

Your goal is to complete the first set of thrusters in at most two sets, so keep that in mind when choosing your weight.