For time:
50 deadlifts
40 pull-ups
30-calorie row
20 chest-to-bar pull-ups
10 squat cleans
♀ 125 lb
♂ 185 lb
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Stimulus and Strategy:
Today’s workout is a chipper. Aim to complete this effort in 15 minutes or less. The loading of the barbell should be light-to-moderate for the deadlifts and moderate-to-heavy for the squat cleans. This means you should be able to consistently perform larger chunks of reps on the deadlifts and singles for the squat cleans. Manage your pace on the rower in anticipation of the final two movements. Don’t push too hard on the rower and end up putting yourself in a “hole” for the remainder of the workout.
Scaling:
Reduce the loading of the barbell. Reduce the reps of each of the movements.
To reduce the complexity of deadlifts, perform sumo deadlifts. This will reduce the difficulty in navigating the knees. For the pull-ups, reduce the range of motion. For the squat cleans, consider hang squat cleans or a power cleans.
In case of injury or limitation, for the deadlifts, consider kettlebell sumo deadlifts or unloaded good mornings. For the pull-ups, consider ring rows. For the squat cleans, consider dumbbell squat cleans or dumbbell power cleans if there is a squat limitation. For the row, use whatever machine is available to perform the calories.
Intermediate option:
For time:
50 deadlifts
40 jumping pull-ups
30-calorie row
20 pull-ups
10 squat cleans
♀ 95 lb
♂ 135 lb
Beginner option:
For time:
45 deadlifts
35 ring rows
25-calorie row
15 jumping pull-ups
5 squat cleans
♀ 35 lb
♂ 45 lb
Coaching cues:
In the squat clean, drive your hips forward, squeeze your glutes at the top, and make sure you finish the pull before pulling under the bar.
Resources:
The Deadlift
The Kipping Pull-Up
Rowing
The Kipping Chest-to-Bar Pull-Up
The Squat Clean
Jumping Pull-Up Progression
The Ring Row
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