TODAY'S PTEQUIPMENT — GARAGE STANDARD
PULL
WARM-UP
Cycle: pull-up bar hang 10-15s • push-up hold 10-15s • hip stretch • squat hold 10-15s • burpee • jumping jacks. Build from 1 rep / 5 jacks up to 5 reps / 25 jacks across five rounds.
- Pull-up bar hang10-15 seconds
- Push-up hold10-15 seconds — top of plank, scaps spread
- Hip stretch — hips to ground, hips to skyThrough full range
- Slow squat — sit at bottom10-15 seconds
- Burpee
- Jumping jacksStart at 5, build to 25
BLOCK 01 — PRIMARY
8 sets of max pull-ups. 2-3 min rest between sets.
- Pull-up (dead-hang)If you can do them: max strict + 3-5 kipping at the end of each set. If you can't: jump up, hold chin over bar as long as possible. That is a 'negative'.
BLOCK 02 — GUT
2 minutes of sit-ups.
- Sit-upContinuous for 2 minutes.
BLOCK 03 — METCON
Run 400 meters. Twice.
- 400m runTwo times.
LOG SETS (OPTIONAL — +25 COUNT)
total sets / rounds completed