Monday February 16, 2026

Warmup

2 laps or 1:30 bike/row

Knee pulls (down)

Quad pulls (back)

5 no pushup burpee

High knees (down & back)

10 mountain climbers

Butt kicks (down & back)

3 inchworms + pushup

High skip (down)

Lunges (back)

10 scapular pullups

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

30-45 strict pullups in as few sets as possible

Modify by decreasing (or increasing) reps.  Also modify by doing jumping pullups with a controlled negative, by using a band, or by doing 50 ring rows.  No kipping.

Or…

3-4 rounds (each round unbroken, not for time) of the following complex:

3-5 strict pullups > 5-7 chest to bar pullups > 7-9 regular pullups

Ranges above are an estimate.  Adjust reps based on ability – take each variation to a few reps short of failure, then move to the next variation. 

Modify by reducing reps.  Modify upward by adding 1-2 bar muscle ups before the strict pullups.

WOD

AMRAP 25 or 12 rounds:

1 lap or 150m row

1 burpee broad jump down and back

F:  5-7 regular burpees

P1: as written

P2:  burpee broad jump is just down (not back)

The longer the jump, the fewer the burpees.