Workout of the Day
Warm Up
50 second echo bike /10 second rest40 second echo bike / 20 second rest
30 second echo bike / 30 second rest
20 second echo bike /40 second rest
10 second echo bike / 50 second recovery bike
Then...
2 rounds:
10 scap pull-ups
10 alternating groiners
Then...
2 rounds:
5 kip swings
20 alternating mountain climbers
Then...
2 rounds:
2 kipping pull-ups + 1 strict pull-up
Then...
Take 5-7 minutes to build to vour startinc weight pull-up loading
Gymnastic Strength
Every 90 seconds for 10 sets:2 weighted pull-ups
⁃ Start at a 6 out of 10 RPE and build to a heavy set of two with good technique and no failed reps.
11182025
For time:30 chest to bar pull-ups
30/21 calorie echo bike
20 chest to bar pull-ups
20/15 calorie echo bike
10 chest to bar pull-ups
10/9 calorie echo bike
Cool Down
2 min wall v-sit stretch1 min wall biceps stretch