Tuesday, June 11, 2019 - Max it Out


M-1: Back Squat

10RM, then 90%x10x2

Notes 90% is of today's 10RM

M-2: 5 Rounds:

Option A: 1:00 Max Cal Bike 1:00 Rest 1:00 Max Rope Climbs 1:00 rest

Option B: 1:00 Max Cal Bike 1:00 Rest 1:00 Max 10' Rope Climbs 1:00 Rest

Option C: 1:00 Max Cal Bike 1:00 Rest 1:00 Max Rope Walkups 1:00 Rest

Record Total Cals and Rope Climbs GEAR: 2.5

Note: Advanced athletes should aim for 1 legless rope climb + Max rope climbs per round.

Cooldown: Updog/Downdog

Extra Credit: Pullup Development

Level 1 – choose one: (1a) 5 Sets of Chin-Over Bar Hold (Target: 0:30-0:45/Set) (1b) 5x5 Pullup Negative (Target: 0:06-0:10/rep)

Level 2 – choose one: (2a) 5 Sets of Piked Assisted Pullups (Target: 5 controlled, technical reps per set) (2b) 5 Sets of Strict Pullups (Target: 5 controlled, technical reps per set)

Level 3: (3a) 5 Sets of Strict Weighted Pullups(Target: 5 controlled, technical reps per set) (3b) Weighted Pullup 5-5-5-5-5

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