Odd Minute: 8 Weighted Pull-ups
Even Minute: 5 Back Squats (185/135 lb.)
Pull-up load: 35/15 lb.
Last EMOM of the month! We love this combo of heavy Pull-ups and moderately heavy Back Squats. Neither compound on the other, but the forced rest periods always make these workouts feel more intense and harder than if they had been written as rounds for time, as an example.
We understand that most people won’t be able to perform the Weighted Pull-ups, but we want that to be what people strive for. Even if you perform 4 reps with weight and 4 without, the stimulus is to try to add more than just body weight in a Pull-up position.
The goal for the Pull-ups is to get at least 15-25 sec. rest, and for the Back Squats, at least 20-30 sec. rest—you will need this going into the Pull-ups. You’ll have a strength for this workout. Some will be into the Pull-ups, and some the Back Squats. Identify your strength and make the other movement really challenging. This might mean you struggle through the Pull-ups, and the Squats aren’t as challenging. That is OK. Ideally, you should be challenged by both, but make it a point to be particularly uncomfortable in one. It is only 10 min.—you’ll be able to handle it. :-)