Max reps Strict Pull-ups
Max reps Shoulder Presses (115/75 lb.)
Max-Calorie Row in 20 sec.
Max L-sit Hold
Start a clock and begin an attempt at each exercise every 3 min.
I held a goat this morning.
This has nothing to do with the workout, I’m just really excited about it. - Billy
Rarely do we work max effort in terms of relative intensity vs. overall intensity within a metabolic-conditioning workout. Today is going to be that opportunity! Relative intensity is your ability to push within a given set of work (for instance, how long can you hold onto a barbell) and it is what we are testing today as you perform 4 different movements for as many reps, calories, or seconds as possible.
Every 3 min., you perform a task as well as they can. Rest the remainder of the 3-min. window, and then repeat for the next movement for a total of 3 rounds.
For the Strict Pull-ups, any grip is permissible. For the Shoulder Presses, you can take the bar off of the rack as long as the rig isn’t slammed with folks doing pullups. In order to achieve the most accuracy, reset the Rowers between each person’s effort.
The combination of gymnastics, weightlifting, pulling, pressing, and midline will make for a great stimulus for you to see how conditioned you are within relative intensity. Challenge yourself to go as hard as yyou can at each interval since each “max” set is an unbroken effort!