#GutcheckThursday – Workout of the Week – July 20, 2023

#GutcheckThursday - Workout of the Week - July 20, 2023

A “simple” couplet is on deck for this week’s #GutcheckThursday. How are your gymnastics? How are your gymnastics under increasing cardiovascular fatigue? Let’s put it to the test!

Intended Stimulus

This workout will start aggressive and then level off for most athletes as fatigue begins to interfere with pull-up capacity. Scale & modify wisely this week if 100 pull-ups is above your normal level of vertical pulling volume. Choose an option that lets you complete the pull-ups in no more than 3 sets. Pick a moderate but sustainable pace on the bike that allows you to move right to the pull-up bar & get to work.

Movement Standards

The pull-up begins at the bottom, shoulders in full flexion and elbows in full extension and finishes at the top, chin-over-bar. Any pull-up style is welcome this week: strict, kipping, or butterfly.

Adaptations / Modifications / Scales

Modify the pull-ups as needed to meet the intended stimulus. Consider banded or jumping this week to be able to perform larger sets.

Reduce the calories on the bike as needed to finish in approximately 1 minute each round.

Overall, consider reducing the rounds to mitigate the volume of this workout.