Strength – 

Every 2min x 5

A) 3 Weighted Pull Ups

B) Max Strict Pull Ups – (5 – 10)

C) Max Pull Up Hold

D) Negative Pull Ups x 5 (3 – 5s)

E) Max Ring Rows

Workout – 

For Time – 15min CAP

Run 800m

150 x Dble Unders

Run 400m

Strength Notes – This strength piece is focusing on athlete’s strength in the pull up. All pull ups in this strength piece should be performed strict. Athletes who are unable to do weighted pull ups but can do strict pull ups for max reps but aim between 5 to 10.  There will be other options for each athlete at different levels to help build their strength up for pull ups.