Rest 2 min.
After hitting a below-parallel stimulus for the past few days, today’s prescription is simple: monostructural and gymnastics pulling. We’re looking at an overload of a similar movement pattern but in different planes, each with an element of grip and scapular activation. The Row is metabolic and will start each round with a bit of a lung burn, while the Pull-up is all about shoulder capacity and muscular endurance. The rest period is programmed to allow athletes to hit each round pretty hard instead of approaching this at a steady pace.
Each round should be roughly around 2:30-3 min. of work. Since the work time is a bit longer than the rest period, we aren’t looking for a sprint (because they won’t be recovered for that), but a challenging, intense pace that’s about 85 percent.
What we’re looking for is a stimulus in which you can likely hit the first round of Pull-ups unbroken and the second and third rounds in 1-2 sets. Use today’s workout as a test to try to hold onto the Pull-up bar for longer than you normally would to try to increase your relative intensity with the movement.
Shoot for a sub-16 minute time. Sub 10 if you want to spend the weekend coughing like you’ve got the flu ;)