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DESCRIPTION

STRUCTURE: Athletes will complete 50 Strict Pull-Ups before moving on to 100 Hand Release Push-Ups followed by a 5,000 Meter Run. It’s recommended that those 5,000 Meters be completed in laps of 500m or less so no athletes get stuck 2.5 kilometers away.

STIMULUS: “Severin” is a Pacer workout

STRATEGY: 50 Strict Pull-Ups should be completed in 6:00 or less. 100 Hand Release Push-Ups should be done within 7 minutes. Finally, athletes should aim to run 5,000 Meters in 32:00 or less.

SCALING: Athletes should choose a variation of pull-ups that they can do in sets of 5+, and a number of reps they can complete in the given time. Athletes should choose a variation of pull-ups that they can do in sets of at least 5 and number of reps that they can compete in the given time frame. Scale the run to be at least 20:00 of continuous movement, athletes should be covering 400 Meters every 2:30 for an extended period of time.

SCORING: Score today is the time it takes to complete the workout.

EFFICIENCY TIPS

-U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by an improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

-Break up Pull-Ups and Push-Ups early and often

-5k Run is the meat of the workout

Severin (Time)

50 Strict Pull-ups

100 Hand Release Push-ups

Run 5k

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan
To learn more about Severin click here
RX+-Same as RX

RX-As Written

50-59-Jumping Pull-up, Push Up on Knees

60+-Ring Rows, Push Up on Knees

Basics-25 Ring Rows, 25 Push Up on Knees

800m Run or 1000m Row