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Workout of the Day

Friday 250606

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G.I. Jane

For time:
100 burpee pull-ups

Jump to a pull-up bar 1 foot above your reach.

Post time to comments.

Compare to 210420.

Stimulus and Strategy:
Today’s workout is a benchmark workout called G.I. Jane. If you have completed this workout before, look back at your previous score to help you navigate today’s effort. This workout is all about mental fortitude and your ability to endure the monotony of the task in front of you. There is nothing fancy here — just “fall” to the floor, get up, and get your chin over the pull-up bar. Your legs are your best friend when it comes to these pull-ups. Use them to jump your chin up over the bar. Choose a height for your pull-up bar that allows you to keep moving. When in doubt, lower the pull-up bar and go faster.

Scaling:
Reduce the reps and/or the height of the pull-up bar.

To reduce the complexity of the burpee, consider performing an up-down. For the pull-up portion of the movement, reduce the height of the pull-up bar to allow yourself the opportunity to jump your chin over the bar.

In case of injury or limitation, perform burpees or up-downs with a jump to touch the pull-up bar (instead of performing the pull-up).

Intermediate option:
For time:
70 burpee pull-ups

Jump to a pull-up bar 6 inches above your reach.

Beginner option:
For time:
50 burpee pull-ups

Jump to a pull-up bar at the middle of your forearms when your arms are extended overhead.

Coaching cues:
Draw a line on the floor directly underneath the pull-up bar. On each burpee, place your hands on this line and focus on jumping your feet to your hands. This will position you in the best spot to jump to your bar.

Resources:
Burpee Pull-Up | Movement Demo
The Burpee Pull-Up With Greg Amundson
Burpee Pull-Up Tips

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