October 21, 2026
Daily Session — October 21, 2026
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Warm-Up
General (6:00): 2 Rounds: 200 m Easy Run 10 Air Squats 10 Ring Rows 10 Push-Ups 10 Hip Extensions or Good Mornings (empty hands) Specific (11:00): 2 Rounds: 8 Scap Pull-Ups (hang, shrug shoulders down) 10 Kip Swings 3 Kipping Pull-Ups Goblet position practice: 5 Goblet Squats with a light dumbbell or kettlebell, pausing 2 sec in the bottom Build to workout weight: 3 Goblet Thrusters at 15/25 lb 3 Goblet Thrusters at ~35/25 lb 3 Goblet Thrusters at workout weight (50/35 lb, or your scaled weight) Then 2 Rounds at workout pace: 4 Pull-Ups (or Ring Rows) 5 Goblet Thrusters 100 m Run Self-check: - 6-8 kipping pull-ups in a row with the last rep as crisp as the first → Rx pull-ups. If not, do ring rows. - 5 goblet thrusters at workout weight without stopping and with no loss of position → Rx weight. If not, take the scaled weight.
Coach's note: Primes the lats and grip for the 8 pull-ups each round, the quads, glutes and shoulders for the goblet thrusters, and the legs and lungs for the 200 m runs. Pick Rx pull-ups only if the kipping reps stayed smooth in the warm-up; you have to repeat them for 15 minutes. By the end your breathing should be elevated and your shoulders and hips should feel loose.
Skill
Every 2:00 for 10:00 (5 sets): 20 sec Hollow Hold 10 Hollow Rocks 20 sec Arch Hold (on the floor) 5 Arch-to-Hollow Rocks Then rest for the remainder of the 2:00. Keep the ribs down and the lower back pressed into the floor in the hollow. Squeeze the glutes in the arch. Stop a set early if your position breaks.
Coach's note: The hollow and arch shapes are the base of an efficient kipping pull-up, so they carry straight into the 8 pull-ups each round. Volume is low on purpose, so your grip, lats and legs stay fresh for the AMRAP; this is not a core burner.
Switchback
AMRAP 15:8 Pull-Ups10 Goblet Thrusters (50/35 lb)200 m Run
Coach's note
- Stimulus
- Sustained aerobic power: a hard, steady 15 min. Aim for 6-7 rounds at about 2:15-2:30 each. Don't sprint the early rounds: the run will punish a redline start.
- Muscles
- Lats and grip first, then quads, shoulders and forearms holding the goblet, then quads and calves on the run. Grip is hit right before the goblet hold, so protect it.
- Strategy
- Pull-ups 5-3 from round one, thrusters unbroken (6-4 if the hold fades), run at a hard 80%, about 1:00 per 200 m. Keep every round within 10 sec of the last.
- Scaling
- Use the scaled version as written (10 ring rows, 25/15 lb, 150 m run) and aim for 7+ rounds. Rx athletes who can't string 3 pull-ups: 8 jumping pull-ups per round.
Cool-Down
3:00 Easy Walk or Bike Log your score (rounds + reps). Then: 1:00 Lat Stretch on the Rig or Rack (each side) 1:00 Couch Stretch (each side) 1:00 Standing Calf Stretch against a Wall (each side) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Child's Pose
Coach's note: The pull-ups loaded the lats and forearms, so the lat stretch and lacrosse ball work on those. The goblet thrusters and the runs hit the quads, hip flexors and calves, which the couch stretch and calf stretch address.
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