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  • Writer's pictureJohn Fadel

Thursday PVX: "Just here for the zip line"

Pull ups

For Total Load:

5-5-5-5-5 Strict Weighted Pull-ups

EMOM

Substitutions

  • Bodyweight Strict Pull-Ups

  • Banded Pull-Ups

  • Feet Elevated Ring Rows

  • Ring Rows

  • Alternating Dumbbell Plank Rows

  • Barbell Bent Over Rows


Overhead squats

Set 1:

3 Overhead Squats @ 50%

Set 2: 3 Overhead Squats @ 55%

Set 3: 8 Overhead Squats @ 60%

Set 4: 8 Overhead Squats @ 60%

Set 5: 8 Overhead Squats @ 60%

3 Second Bottom Pause On All Reps

Every 2min



"Just here for the zip line"

AMRAP 15:

1 Rope Climb (15')

10 Push-ups / DB Bench Press

15 Air Squats


Substitutions

ROPE CLIMBS

  • Reduce Height

  • Reduce Reps

  • 2 Lay to Stand Climb

  • 3 Strict Pull-Ups = 1 Rope

  • 4 Alternating Dumbbell Plank Rows = 1

Rope

  • 5 Ring Rows = 1 Rope

  • 5 Toes To Bar = 1 Rope

PUSH-UPS

  • Reduce Reps

  • Hand Release Push-Ups

  • Box Push-Ups

  • Dumbbell Bench Press

AIR SQUATS

  • Reduce Reps

  • Squat to Target

  • Reverse Lunges



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