3 rounds for time of:
15 chest-to-bar pull-ups
30-calorie row
45 air squats
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Stimulus and Strategy:
Today’s workout is a triplet with some slight movement interference with the pulling on the pull-ups and rower, then the leg drive on the rower and out of the bottom of the squat. All athletes should aim to complete this workout in 15 minutes or less, although we could see some advanced athletes complete this effort in around 9 minutes. Work hard and have fun!
Scaling:
If you have chest-to-bar pull-ups, but not the volume, reduce the reps to 8-10. On the rower, reduce the calories to a number that takes you no more than 2 minutes to accumulate.
To reduce the complexity of the chest-to-bar pull-ups, consider a chin-over-bar pull-up, a jumping pull-up, or a ring row.
In case of injury or limitation, perform the calories on any machine available. For the chest-to-bar pull-ups, consider a single-arm ring row or bent-over dumbbell row. For the air squats, consider squatting to an elevated target or performing lunges or box step-ups.
Intermediate option:
3 rounds for time of:
15 pull-ups
20-calorie row
45 air squats
Beginner option:
3 rounds for time of:
10 jumping pull-ups
15-calorie row
20 air squats
Coaching cues:
When you are in the drive phase on the rower, focus on keeping your shoulders over your hips and your arms long. Just like the deadlift, your hips and shoulders should move together in this phase, not separately.
Resources:
The Kipping Chest-to-Bar Pull-Up
Rowing
The Air Squat
The Kipping Pull-Up
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