Workout of the Day for Friday the 13th of November

Gym Stream


Strict Weighted Pull-up: Build to a 1RM in 10 sets. Rest 2:00
*Between sets complete 5 Single Arm DB Bench Press each side – find a challenging weight and use it
for all sets.

– Goal: #2.5-5 PR on the Strict Pull-up, 50ish total reps per arm with great core stability on the Presses.


4 RFT:
10 Kipping Pull Ups
25 Burpees
200 Meter Run

– Goal: Steady pace (3ish minute rounds) with no more than a :30 drop-off between rounds. Pacing the
Burpees is key here.

Extra Credit:

Side Plank + RKC Plank: Tabata 8 x 20s on/10s off.
– Alternate positions





Complete as many rounds as possible in 30 mins of:

10 Push-ups

5 Single Arm Dumbbell Deadlifts

5 Single Arm Dumbbell Rows

5 Single Arm Dumbbell Power Cleans

5 Single Arm Dumbbell Front Squats

5 Single Arm Dumbbell Snatches

5 Single Arm Dumbbell Push Press

Run, 200 m

One complete round on one side, then next round other side.

Power Clean = No Squat.

Substitution for Run:
:60 of 10 Mountain climbers + 10 High Knees AMReps in :60

Start here

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