Metcon (AMRAP – Reps)
Pull-up Challenge Benchmark:

Max-Effort set of pull-ups/ Assisted Pullups

Record your reps.

The goal for this workout is to establish an accurate best effort attempt at a Max-effort set of strict or assisted pull-ups. This is going to serve as our baseline workout that we will measure our progress off of. Whatever pull-up option you choose, you need to be able to complete at least 1 full range of motion pull-up to count the rep. Choose one of the options in the video below.

Part A
Metcon (AMRAP – Reps)
8×3 of strict pull-ups or assisted Pullups

The goal for this workout is to complete all 24 reps with full range of motion from a hanging position with elbows locked out to chin above the bar. Rest 2-3 mins in-between each set. If you can’t complete the sets and reps unbroken with full range of motion, scale the movement down so that you can. The goal with the first day of the week is to get a base level of volume in. This volume will increase throughout the challenge.

Last set will be a Max-effort set.

Record total reps in Wodify
i.e. 21reps+ Last set Max-effort.

Part B
Metcon (AMRAP – Rounds and Reps)
13 min AMRAP
10 KTC/TTB’s
10/15 Pushups
200 m. Run