Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD: “Death By…Pull Ups & Squats”
Minute 1:
-1 Kipping Pull Up
-1 Barbell Front Squat
Minute 2:
-2 Kipping Pull Up
-2 Barbell Front Squat
Minute 3:
-3 Kipping Pull Up
-3 Barbell Front Squat
…Keep adding 1 Pull Up and 1 Barbell Front Squat to each minute until you’re no longer able or UP TO 15 MINUTES.
In place of Kipping Pull Ups, you could do:
(Same Reps) Strict Pull Up
Suggestions
Men: 75-95# Barbell Women: 55-65# Barbell
Goal: At Least 10 Minutes
Coaches Notes
Gotta love a “death by” – especially when there’s TWO movements involved! *face melting emoji*
As always with this type of workout, the first few minutes will feel like a joke. You’ll be thinking to yourself, “Pffft, I could do this ALL DAY.” Then, you hit round 7 or 8 and immediately regret your audacious attitude. No worries, though. Just set your jaw and keep working hard to get through at least 10 minutes, if not up to 15.
When it comes to pull ups, choose a variation that you’re CERTAIN you can do reps unbroken through the round of 7. After that, you should only need to break once and only for a very brief time. For the squats, choose a weight that you KNOW you can go unbroken for the entire workout. And toward the last few rounds, you’ll likely also need to be able to do them “quickly” to earn enough rest before the next go.