Skill Practice Warm Up: Spend 8 min working up to a max weighted pull-up.
Metabolic Conditioning: “Six Shooter“
For Time, 6 rounds
6 Left pistol (Performance: 35lb / Athletic*: 15lb / one legged box squat)
6 Right pistol (same)
6 weighted pull up – kipping allowed (Performance: 35lb / Athletic: 15lb / Health: band assisted)
200m run OR 60 double unders / 120 single unders
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 14 – 20 minutes (24 min time cap).
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Compare to: NEW WORKOUT!
Coaching Tips: Hold the kettlebell / dumbbell however you would like to make the pistol happen (at the shoulder, out in front, etc.). If you can’t do a pistol, choose a box that allows you to sit and stand on one leg. You can vary the box height by using plates on a low box OR by putting the plate on the ground and then standing on it (for example a black 45lb plate will make a 20″ box 16″ this way). Use the same kettlebell / dumbbell for the weighted pull-ups. Both running and jumping rope are “Rx” for this one (singles too). Pick the option that is going to get you done in the fastest time.
Optional ‘Cash Out’: none