“TK”
Rx:
Complete as many rounds as possible in 20 minutes of:
- 8 strict pull-ups
- 8 box jumps, 36-inch/
30-inch* box - 12 kettlebell swings, 2 pood
Post rounds completed to comments.
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Beginner:
Complete as many rounds as possible in 15 minutes of:
- 8 strict pull-ups, banded
- 8 box jumps, 24-inch/
20-inch* box - 12 kettlebell swings, 1 pood/0.75 pood
Post rounds completed to comments.
The time has been decreased to keep the athlete moving. For the strict pull-ups use a band thickness that will allow 4 consecutive pull-ups. Place the band around the pull-up bar and under a foot. Keep the body rigid throughout the movement, pulling until the chin is clearly over the bar. Use a box height that is challenging but also allows all 8 jumps to be completed unbroken. Record modifications, loads and height to be used to track progress.
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Intermediate:
Complete as many rounds as possible in 20 minutes of:
- 4 strict pull-ups
- 6 box jumps, 36-inch/
30-inch* box - 12 kettlebell swings, 1.5 pood/1.25 pood
Post rounds completed to comments.
The repetitions have been decreased to keep the athlete moving while still exposing them to the strict pull-up and higher box jump. Choose repetitions in the strict pull-up that allow them to be completed in 1-2 sets. Decrease the repetitions of the box jumps if it is not yet possible to complete unbroken. The load has been decreased in the kettle bell swing to allow for unbroken repetitions.
*The women’s weight and heights are a guideline not a limit
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