Tuesday 08/04/26

Warm-Up — 2 rounds

200-meter easy row

10 band pull-aparts

8 scapular pull-ups

10 ring rows

10 hollow rocks

15-second active hang

Then Pull Up Prep

2 rounds:

5 controlled ring rows

3 slow pull-up negatives

5 strict banded pull-ups or strict pull-ups

20-second hollow hold

Benchmark

Choose the same level used during the original benchmark.

Benchmark-Pull-Up Test

Choose:

Max Strict Pull-Ups

OR

Max Banded Pull-Ups

OR

Max Ring Rows in 2 min

Record result.

After the first attempt:

Rest 4–5 minutes

Athletes may take one second attempt

Best score counts

Standards

Start with elbows fully extended

Chin clearly over the bar

Maintain the same scale throughout the test

Short WOD Finisher

3 rounds for time

8 single-arm dumbbell rows per side

12 banded face pulls

20-second active hang

200 m run