Public Whiteboard

Components

Strict Pull Ups x 4

"Foretime Fortitude"

Settings

Workout

07/25/2022

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover “Pretty good” is decent. “Pretty good” is average. “Pretty good” checks the box. “Pretty good”… is the enemy of excellence. How we do anything is how we do everything… and there is nothing in life worth doing half-assed. Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

Strict Pull Ups x 4 (4 Rounds for reps)

Strict Pull-ups

Every 2:30 x 4 Sets:
1 Unbroken Set

- Athletes can hang from the bar between reps but as soon as the feet hit the ground, the set is complete.

- Score: Enter 4 sets of reps.

Prep
10 Scap Retractions
5 Kip Swings
5 Ring Rows
1-3 Strict Pull-Ups

Modifications
- Banded
- Barbell Bent Over Rows
- Double Dumbbell Bent Over Rows

"Foretime Fortitude" (Time)

"Fortime Fortitude"

15 Rounds For Time:
15/12 Calorie Row
12 Burpees

Time Cap: 30 Minutes

- Conditioning Category: Threshold/Pacer

- Row: Completed in less than 1:15 each round. Rower should be reset each round or set to intervals with undefined rest (see video under movement prep).

- Burpees: Completed in less than 1:15 each round.

- Score: Total time. If capped, add 1s for every missed rep.

- With this being a 15 round workout, we need to be smart about our pacing out of the gate.

- Aim to finish the row right around the same time each round. Right around a minute or slightly under is a great place to be.

- Aim to also finish the burpees in roughly the same amount of time each round.

- Starting off a little slower than you think with the idea of aiming to speed up every 3-5 rounds is a great approach to take here.

Modifications
15/12 CALORIE ROW
- Reduce Calories
- 15/12 Cal Bike Erg
- 12/9 Cal Assault or Echo Bike
- 12/9 Cal Ski
- 200m Run
- 12/9 Cal Air Run

BURPEES
- Reduce Reps
- 15/12 Cals On Any Machine
- 15 Box Jumps (No Rebound)

Whiteboard:

Monday, July 25, 2022

Male Clients