Daniel
A pull-up-and-thruster pyramid bookended by 1,600 meters of running.
For time:
50 Pull-ups
Run 400 m
21 Thrusters: 43/29 kg
Run 800 m
21 Thrusters: 43/29 kg
Run 400 m
50 Pull-ups
This is a mixed-modal chipper that rewards smart pacing across gymnastics, barbell, and running. The opening 50 pull-ups can wreck your grip for the whole workout, so break them early and keep the thrusters moving in one or two sets. Use the runs as active recovery to bring your heart rate down, then attack the closing 50 pull-ups knowing the end is in sight.
- · Pull-ups: chin over the bar, arms fully extended at the bottom (kipping allowed)
- · Thrusters: full squat below parallel, finishing with the bar locked out overhead
- · Rx thruster load 43 kg men / 29 kg women
- · Reduce to 30 pull-ups each end, or use bands / ring rows
- · Lower the thruster load to 34 kg or an empty barbell to keep sets unbroken
- · Shorten runs to 200 m / 400 m if the running volume is the limiter
- · Break the first 50 pull-ups into small sets immediately to save your grip for the last 50.
- · Keep the thrusters to one or two sets: the load is light, so relax and cycle.
- · Run the 800 m at a recovery pace; the closing pull-ups are where the workout is won.
Honours U.S. Army Sgt. 1st Class Daniel Crabtree of Massillon, Ohio, killed June 8, 2006, in Al Kut, Iraq.
Daniel leaderboard
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