For time:
800-meter run
15 chest-to-bar pull-ups
30 shoulder-to-overheads
800-meter run
30 chest-to-bar pull-ups
15 shoulder-to-overheads
♀ 105-lb barbell
♂ 155-lb barbell
Post time to comments.
Stimulus and Strategy:
In today’s workout, be sure to pay attention to the reps of each movement as they flip-flop after the second run. Push for bigger sets where you can. The first set of chest-to-bars is relatively low volume, so if you can go unbroken, do it. The second set may require a few more sets with quick breaks. The same can be said for the shoulder-to-overheads. Push the runs if you are able, but not at the expense of “long-winded” breaks on the other two movements.
Scaling:
Reduce the loading of the barbell. Reduce the distance of the runs.
To reduce the complexity of the chest-to-bar pull-ups, decrease the range of motion. Consider chin-over-bar pull-ups or jumping chest-to-bar pull-ups. For the shoulder-to-overheads, consider performing shoulder presses or using a pair of dumbbells if you are having difficulty with the rack position.
In case of an injury or limitation, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row in place of the 800-meter run. For the chest-to-bar pull-ups, perform ring rows or dumbbell bent-over rows. For the shoulder-to-overheads, perform single-arm dumbbell shoulder-to-overheads or push-ups.
Intermediate option / For time:
800-meter run
15 chin-over-bar pull-ups
30 shoulder-to-overheads
800-meter run
30 chin-over-bar pull-ups
15 shoulder-to-overheads
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option / For time:
400-meter run
15 ring rows
30 shoulder-to-overheads
400-meter run
30 ring rows
15 shoulder-to-overheads
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
In the dip-drive phase of the push press or push jerk, focus on reaching the elbows up as your body dips down. This will help ensure a better rack position throughout the lift.