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workout of the day
[WOD]

tuesday

3/14/2022

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Metcon

AMRAP 21:
400/200/100-m run
Max-rep strict pull-ups
– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

Intended Stimulus:
  • Prioritize building strict upper-body pulling strength.
  • Adjust pull-up assistance as needed so you can perform 5+ strict pull-ups every time you are on the bar.
  • Aim to complete around 3+ runs with the 400-m distance, 5+ runs at the 200-m distance, and 7+ runs at the 100-m distance.
  • During the later rounds, rest extra during the transitions so you can perform large sets of strict pull-ups.

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    Coach Erin

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  • Home
  • Services
    • Fitness Services
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News