01/12/2021

AMRAP x 5 MINUTES

5 Strict Pull-Ups

7 Hand Release Push-Ups

(Score is Rounds + Reps)

-Rest 2:00-

AMRAP x 5 MINUTES

Max Cal Bike

(Score is Reps)

-Rest 2:00-

AMRAP x 5 MINUTES

5 Pull-Ups*

7 Hand Release Push-Ups

*Chest to Bar optional.

(Score is Rounds + Reps)

ADJUSTING

*Reps, Loading, Volume*…

Pull-Ups/Push-Ups -- Volume is low so adjust movement so athletes can complete reps in 1-2 sets. For the strict Pull-Ups

athletes will find they can go unbroken early on but fall off in the later rounds and may need to break up Pull-Ups from the

start. Sub for 3 Pull-Ups and 5 Push-Ups if necessary.

Bike -- A few ways to get after the bike today. One method is holding a consistent pace the whole workout or increasing

pace. Another method is holding a Tabata style of :20 hard and :10 mod-easy, or :30 hard and :30 mod-easy.

*Movement Adjustments*...

Bike -- Athletes can sub for Row, Run or Up-Downs.

Strict Pull-Up -- Athletes can sub for Ring Rows or DB Bent Over Row. Let’s stay off the bands today so athletes don’t lose

time getting in and out of the band.

Pull-Ups -- Sub for Jumping Pull-Ups, Ring Rows or DB Bent Over Row.

HR Push-Ups -- Sub for Knee HR Push-Ups or DB Floor Press.