0:00-20:00 General Warm-up/Skill Work

20:00-25:00 Transition to Workout

25:00-45:00 Workout

45:00-55:00 Auxiliary

48:00-60:00 Cool-down

Skill Work:

2-3 sets of 5-10 reps of kip swings

2-3 sets of 3-5 reps of kip to swing to pull

*more advanced athletes can work on their butterfly pull-up rhythm

Warm-up

2-3 Rounds:

100m Jog

5 Pull-ups (or scaled version)

Workout:

“Nicole”

AMRAP 20

400m Run

Max Unbroken Pull-ups

*Pace Goal: steady pace on the run, empty it out on the pull-ups each time

Scaled Recommendation: if you cannot at least do 11+ unbroken pull-ups each time then I recommend doing an AMRAP of 200m Run and 10 pull-ups that do not have to be unbroken, utilize jumping/banded pull-ups as needed

Auxiliary Strength

8-10 minute time block

4x10 Double DB Chest Flys

4x10 Band Pull Aparts