November 4, 2026
Daily Session — November 4, 2026
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Warm-Up
General (6:00): 2 Rounds: 1:00 Easy Bike (conversational pace) 10 Air Squats 8 Ring Rows 10 Good Mornings (empty hands or PVC) 8 Scapular Pull-Ups 10 Hollow Rocks Specific (10:00): 2 Rounds: 8 Kip Swings 3 Kipping Pull-Ups SDHP progression with one dumbbell: 5 Sumo Deadlifts at light weight 5 SDHP at light weight 5 SDHP at ~75% of workout weight 5 SDHP at workout weight (50/35 lb or scaled 35/25 lb) Bike: 0:30 build from easy to hard, 0:30 easy Then 2 Rounds at workout pace: 4 Pull-Ups (or Ring Rows) 6/5 Cal Bike 5 SDHP at workout weight Self-check: if you can do all 8 pull-ups in one or two quick sets (rest 5 seconds or less) and the SDHP feel smooth at 50/35 lb → Rx. If pull-ups break into 3+ sets or the high pull turns into a muscled-up swing → scaled.
Coach's note: Primes the lats, grip and hamstrings for the pull-ups and sumo deadlift high pulls, and gets the legs and lungs ready for the bike. If 8 pull-ups felt like two easy sets in the pace rounds and the 50/35 lb dumbbell moved crisply, go Rx; if not, ring rows and 35/25 lb keep this a steady 14 minutes. You should finish warm and breathing a little hard, with forearms awake but not pumped.
Handstand Practice
Wrist prep (1:00): 10 Wrist Rocks on hands and knees 10 Finger Pulses EMOM 8:00: Odd minutes: 15-20 sec Chest-to-Wall Handstand Hold (or Box Pike Hold) Even minutes: 6 Plank Shoulder Taps + 2 Controlled Kick-Ups to the wall Stay well short of failure. Quality body line (ribs down, glutes tight, shoulders pushed tall) over time under tension.
Coach's note: Handstand work is a push and balance pattern the workout never uses, so it adds skill without touching your lats or grip for the pull-ups. Keep it at RPE 5-6 so your shoulders and traps stay fresh for 14 minutes of high pulls.
Pace Setter
AMRAP 14:8 Pull-Ups12/9 Cal Bike10 Dumbbell Sumo Deadlift High Pulls (50/35 lb) SDHP use two hands on one dumbbell.
Coach's note
- Stimulus
- Steady, uncomfortable aerobic effort for 14 min. Aim for 6-7 rounds, about 2:00 per round. Don't sprint the bike early: if you redline there, the pull-ups and SDHP will stall.
- Muscles
- Lats and grip (pull-ups), quads and glutes (bike), then hips, traps, delts and forearms (SDHP). Grip is hit twice per round. Shoulders and wrists already did handstand work.
- Strategy
- Pull-ups 4-4 with a quick breath, every round. Bike 12/9 cal hard but steady, about 40 sec. SDHP unbroken in rounds 1-4, then 5-5. Drive with the hips, arms finish.
- Scaling
- Aim for 7-8 rounds. Use ring rows 8, bike 10/8 cal, SDHP 35/25 lb. Walk feet back to ease rows. No bike: row 250/200 m per round. If Rx pull-ups fall apart, use banded pull-ups for 8.
Cool-Down
2:00 Easy Bike or Walk Log your score. Then: 1:00 Lat Stretch on the Rig or Rack (each side) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Seated Hamstring Stretch (each side) 1:00 Child's Pose with arms reaching long
Coach's note: The pull-ups hit your lats and the dumbbell held in both hands taxed your forearms; the lat stretch and lacrosse ball address those directly. The sumo deadlift high pulls loaded hamstrings and glutes, so the seated hamstring stretch targets them, and child's pose opens the shoulders and back after the high pulls and handstand work.
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