Thursday 08.26.2021

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Warm-up Drills
I. Run 400m
II. Mobility & WOD Specific Prep
– Dynamic Drills
– Banded Hammies + High Front Rack
– Couch Stretch + Figure-4 w/ B.Bridges
– Movement Review & Warm-up

Impact/Focus: Tempo Pull-ups & Dumbbell Presses
Alternating between the following tasks complete 12 Rounds, on the :75 seconds with strict and deliberate attention to detail executing the tempo workloads assigned at ‘1120’. 

Odd Minutes #1,3,5,7,9,11: 
3-5 reps @1120 Tempo of 
Strict Pull-ups or Strict Banded Pull-ups / Ring Rows

Even Minutes #2,4,6,8,10,12: 
3 reps @1120 Tempo of 
Dumbbell Press (strict)
3 reps w/no Tempo Assignment of
Dumbbell Push Press


  • Tempo numbers are usually in sets of 3 or 4 numbers; each relates to the time for a respective phase of an exercise’s execution.
  • Today the tempo we will be using is 1120 for both the Pull-ups and Dumbbell Presses; Please see below for the descriptions of how to apply the 1120 Tempo assignment to each movements respective parts.
  • Tempo 1120 x Pull-ups
    1 = one second for the Pull-up 
    1 = one second hold at the top of the rep 
    2 = a two second, deliberate, controlled descent through the Pull-up negative range of motion
    0 = the amount of time between finishing the two second ‘negative’ and the start of the next rep.
  • Tempo 1120 x Dumbbell Presses
    1 = one second for the Press to move overhead to lock-out.
    1 = one second hold at the top of the reps range of motion, stable with elbows locked out.
    2 = a two second, deliberate, controlled negative during the return to Front Rack (ie.Starting ROM/Shoulders).
    0 = the amount of time between finishing the two second ‘negative’ and the start of the next rep.
  • Dumbbell set of Press into Push Press Intentions; Movement flow predisposes efficacy in training the Power Position and Strength/skill Transfer reinforcement for Press to Push Press.
  • Additional points to be made as to observable or individually experienced data points relating to core stability and functional implications of work capacity and movement efficiency. 

Post scores to comments.

For time vs an 18:00 Time Cap

Run 200m
Then; 1 Round of
22 x Ring Rows
22 x Ring Dips

Run 400m,
Then; 2 Rounds of
16 x Ring Rows
16 x Ring Dips

Run 800m
Then; 3 Rounds of
10 x Ring Rows
10 x Ring Dips

Then; Finish with…
200m Max Effort Run


  • Scaling protocol for today and the potential utility and role of this in a progression of Ring Skill confidence and movement/hold capacity will involve set-ups and substitutions for the Ring Dips with Shoot-Thru apparatus.
  • Scaling and points of performance for the day will be fleshed out during our whiteboard brief.
  • Shoot Thru Movement Description & Steps
    1. Push-up with hollow body position and hands on Paralettes /s
    2. Hip Drive and drop into Dip at bottom/floor
    3. Complete Dip Rep ROM (‘range of motion’)
    4. Hip Drive after Straight-arm Pendulum into Reverse at starting position (plank with hollow body).

Post scores to comments.

Samy Daghir

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