09 November 2016


Work Capacity
Complete as many rounds as possible in 16 minutes:
Run 400m
5x Zercher squats* @ bodyweight
7x Strict pull-ups

*To complete a Zercher squat, equally position the barbell in the crooks of your elbows. Keep your fists up driving to the sky, chest up, trunk tight; squat and return to standing.

Note: Intense work awaits. How much quality movement can you produce in 16 minutes while you are aerobically tasked? Get after it on the 400m runs. Lock in your trunk when you grab the bar in the crooks of your elbows and squat with a solid midline. This will challenge your integrity as the weight crushes your diaphragm while you're sucking wind. Resist the urge to round your back or raise your hips prematurely without your chest rising in sync. Scale the load as needed. The pull-ups will keep you moving with purpose, giving your legs a second of rest. Beware of the simple!

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