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four rounds, as many pull-ups as possible:
max pull-up*
15x virtual shovel (24” barrier) @ 90/70-lbs.
then, for time:
1000m row
*Immediately following the last pull-up repetition, move to the barbell and begin.
This workout is scored by both the total pull-ups completed and row time.
A note on virtual shoveling: one repetition is counted when both sides of the barrier are covered (this is outlined on the exercise description page). Alternate sides each round so two rounds are completed with the right hand at the top of the barbell, and two rounds are completed with the left hand at the top of the barbell.
If you are performing this workout at Midtown, a 24″ barrier can be created by raising an incline bench to the fourth position. Make sure you travel over the barrier, as opposed to in front of it.
John
As rx’d.
Pull-ups (kipping, alternating grips) – 55-30-25-15: 125
1000m row: 4:23
Ted
As rx’d
Pull-ups on smith machine – 9-6-6-9: 30
1000m row: 4:02
Good job Ted.
Jeff W.
–Scores–
Tamra F.: 68, 4:13 (sub: 1x bodyrow)
Joe P.: 54, 3:35 (sub: 1x bodyrow)
Tod C.: 20, 4:10
Amy D.: 120, 4:31 (sub: 1x bodyrow)
Jeff – thanks – we clearly approached the pull-ups differently. I broke the pull-ups up into sets and kept going until I couldn’t get my chin up over the bar – no time limitation – but obviously I had some rest between sets. That may not have been the right way to do it. I never got to 9, for instance, in any one set like you did. Good work, Ted
Gentlemen,
I apologize for the confusion—anytime a “max” set comes up, it requires a singular effort. Today, it asks for as many pull-ups as possible before letting go of the bar, with all normal movement standards in effect.
John
Thanks John. Jeff
Neil: 24, 3:46:03
PS: started off the first 2 rounds of pullup wrong (has a rest period between pullup and shovel set). Mel set me straight.
Dang. Adjusted, mine should probably be around 20, 8:23. Great row, Neil! Ted
Pullups – 10, 8, 7, 4
Row 3:47
45-lbs., 3 risers
Pullups: 15, 8, 7, 8
Row: 4:36