5 rounds for time of:
12/15-calorie Echo bike
7 strict chest-to-bar pull-ups
Post time to comments.
Stimulus and Strategy:
Today’s workout is a “sprinty” couplet. The bike efforts are meant to be fast, while the strict gymnastics movement is meant to be more challenging. At some point in this workout, singles on the strict chest-to-bar pull-ups are totally appropriate. That being said, don’t “game” it; push the pace on the bike and work through the gymnastics movement under fatigue.
Scaling:
Reduce the calories on the bike. Reduce the reps of the chest-to-bar pull-ups.
To reduce the complexity of the chest-to-bar pull-ups, reduce the range of motion. Consider chin-over-bar pull-ups or strict banded pull-ups.
In case of injury or limitation, perform the calories on any machine available. For the chest-to-bar pull-ups, perform a challenging ring row or foot-assisted pull-up.
Intermediate option / 5 rounds for time of:
10/12-calorie Echo bike
7 strict pull-ups
Beginner option / 5 rounds for time of:
8/10-calorie Echo bike
5 banded pull-ups
Coaching cues:
When performing the strict chest-to-bar pull-up, widen your grip and extend your upper body toward the pull-up bar.