Stimulus and Strategy:

This variation of the classic workout Nicole calls for strict pull-ups. Use the run as recovery for the next set of pull-ups. Athletes should aim to complete around 6 sets within the 20-minute workout.

Scaling:

To limit the total amount of volume, you can “cap” your pull-ups in each round. For example, perform only 3-5 strict pull-ups per round instead of pushing to failure.

If you have strict pull-ups but are unable to perform at least 5 reps, begin each set with a max set of strict pull-ups, and then stay on the bar for a max set of kipping pull-ups. If you do not yet have strict pull-ups, perform a moderately challenging version of banded strict pull-ups or ring rows.

In case of injury or limitation, perform 800/1,000 meters on a bike or 400/500 meters on a rower. For the strict pull-ups, you can perform a single-arm dumbbell bent-over row.

Warm-up | 10:00

2 rounds:

10/10 leg swings forward/back

10/10 leg swings side to side

5/5 standing hip circles

50' bear crawl

5/5 light DB windmill

200-m jog

TECH | 2:00

The Strict Pull-up

The Kipping Pull-up

Pull-up - Strict Banded

Specific Warm-up | 8:00

Strict Pull-up Progression

2 rounds:

5 scap pull-ups, :30 rest

5 beat swings, :30 rest

3 kipping pull-ups, :30 rest

3 strict pull-ups, :30 rest

Break | 2:00

WOD | 20:00 | H:30

Strict Nicole

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Max-reps strict pull-ups

Post the number of pull-ups completed for each round to comments in ZenPlanner.

Intermediate option:

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Max-reps strict pull-ups + kipping pull-ups

*If you have strict pull-ups, but are unable to perform at least 5 reps, begin each set with a max set of strict pull-ups, and then stay on the bar for a max set of kipping pull-ups.

Post the number of pull-ups completed for each round to comments in ZenPlanner.

Beginner option:

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Max-reps banded strict pull-ups

Post the number of pull-ups completed for each round to comments in ZenPlanner.

Cooldown | 5:00

1:00 of the following:

Shoulder pull-overs

Side lying thoracic rotation

Couch stretch

Pigeon pose stretch

Figure 4 stretch/hip crossovers

Downward dog

Enjoy!