Chest-to-bar, Hand release push-up, Walking lunges

“Today’s triplet has a short to moderate time domain. ”

Today’s triplet has a short to moderate time domain, depending on your ability to manage your strict gymnastics strength and stamina. Perform this workout as prescribed if you can complete at least 3 unbroken strict chest-to-bar pull-ups and 5-7 hand-release push-ups with a rigid torso. The loading of the lunges in this workout is light enough to perform each round unbroken. Don’t stop moving on the lunges, and challenge yourself to perform bigger sets on the chest-to-bar pull-ups or the push-up before breaking on each round.

Dynamic Warm-up | 8:00 | H:02 - :10

1 set:

20 jumping jacks

20 mountain climbers

:30 pike or plank hold (center)

10 band pull aparts (chest height)

10 alternating reverse lunges

:30 handstand or plank hold (left)

10 band pull aparts (overhead)

5 scap pull ups

10 walking lunge steps

:30 ring rows

10/10 banded internal rotation

Tech | 3:00 | H:10 - :13

The Strict Chest to Bar

The Push Up

The Walking Lunge

Specific Warm-up | 5:00 | H:13 - :20

Strict Pull-up, Chest to Bar Pull-up | 6:00 | H:13 - :19

• 3 strict pull ups (overhand grip)

• 3 strict chin ups

• 3 strict chest to bar pull ups

Push up | 2:00 | H:19 - :22

• 3 regular push ups

• 3 hand release push ups

DB Front Rack Walking Lunges | 2:00 | H:22 - :24

• 6 alternating DB front rack walking lunges (light)

• 6 alternating DB front rack walking lunges (workout weight)

WOD | <15:00 | H:25 - :40

3 rounds for time of:

10 strict chest-to-bar pull-ups

20 hand-release push-ups

30 dumbbell front-rack walking lunges

♀ 20 lb

♂ 35 lb

Finisher | 8:00 | H:42 - :50

Let's work on single leg squats every minute on the minute for 8:00. Single side only: perform 3-5 single leg squats, repeat on other leg.

Stretching | 5:00 | H:40 - :55

2 sets:

:30 wall angels

:30 wall hinge

:30 pec stretch/side

:30 forearm stretch

:30 quad stretch

:30 pigeon pose stretch

Enjoy!