Monday Group Strength and Conditioning

3 rounds of:

-Max reps of strict pull-ups. If you have more than 15 pull ups, do strict chest to bar

-Max reps of shoulder presses, 115 / 75 lb.

-Max-calorie row in 20 seconds

-Max L-sit hold for time

Use a clock and begin an attempt at each exercise every 3 minutes. A lot of rest is built in today.



This workout is a series of max-effort tests, with most of the exercises approachable by all skill levels. Choose a pull-up variant that allows you to complete 10+ reps, or switch to a hang for time. Similarly, with the press, pick a load that allows for at least 10 reps. Tuck the knees on the L sit or switch to a plank in order to hold for at least 20 seconds in each attempt.

Intermediate Option

Use 95 / 65 lb shoulder press


Beginner Option

2 rounds of: Max hang for time (from a pull-up bar)

Max reps of shoulder presses, 65 / 45 lb.

Max-calorie row in 20 seconds

Max plank hold for time


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