Workout of the day

Alright, team! It’s time to crush it at our Saturday Pull-up Party! Let’s channel all our energy and power into each minute, pushing through every rep with determination and grit. Remember, every pull-up is a step closer to your goals. Get fired up, stay focused, and let’s dominate this workout together. Ready, set, PULL!

The workout of the day consists of:

EMOM 8 (Every Minute on the Minute for 8 minutes):

  • 1st Minute: 5 Pull-ups
  • 2nd Minute: 4 Pull-ups
  • 3rd Minute: 4 Pull-ups
  • 4th Minute: 3 Pull-ups
  • 5th Minute: 5 Pull-ups
  • 6th Minute: 4 Pull-ups
  • 7th Minute: 4 Pull-ups
  • 8th Minute: 3 Pull-ups

Scaling

  1. Pull-up Scale 1: Assisted pull-ups with a band or using a box/chair for support.
  2. Pull-up Scale 2: Jumping pull-ups.
  3. Pull-up Scale 3: Ring rows if pull-ups are too challenging.

No equipment

  1. Band Alternatives: Use a towel or resistance band anchored in a door for resistance work.
  2. Pull-up Alternatives: Perform inverted rows under a sturdy table or perform bodyweight rows under a sturdy surface like a broom laid across two chairs.

Warmup

  1. 2 minutes light jogging or jumping jacks to get the blood flowing.
  2. Dynamic stretching:
    • Arm Circles: 10 forward, 10 backward per arm
    • World’s Greatest Stretch (Spiderman stretch with a reach): 5 per side
  3. Mobility work:
    • Scapular Pull-ups: 10 reps
    • Banded Shoulder Dislocates: 10 reps

Cooldown

  1. Gradual cooldown with 2 minutes of walking or light jogging.
  2. Static stretching:
    • Overhead Tricep Stretch: 30 seconds per side
    • Lat Stretch on a bar or wall: 30 seconds per side
    • Chest stretch lying on a bench or doorstep: 30 seconds per side