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STRUCTURE: Today’s workout is 3 Rounds for Time of 400m Run, 20 Chest to Bar Pull Ups, and 10 Heavy Power Cleans

STIMULUS: A GRIND of a workout with running, high volume gymnastics and a heavy barbell.

STRATEGY: Athletes’ main focus is to complete the pull ups in as few sets as possible.

SCORING: Today’s workout is for time athletes should finish in under the 20 min time cap

SCALING: Athletes need to choose a rep range and pull up variation that allows them to complete them in 4 sets and under 1:30



-Run at a pace that allows you to start Pull Ups as soon as you return to the bar

-Push for bigger sets on Pull Ups

-Steady singles is a great option on this heavier Power Clean


“Blue Collar” (Time)


3 Rounds For Time:

400 Meter Run

20 Pull-ups

10 Power Cleans

20 min Time Cap

Subs 500/400 Row, 800m Bike

RX+-185/135#, Chest to Bar


50-59-135/95#, Jumping Pull Ups

60+-105/75# Ring Rows

Basics-200m Run, 10 Ring Rows PC BB