Team Throwdown 6 – Teams & Workouts

Gymnastics Warm Up
Strict Muscle Ups (rest 30-90 seconds)
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

15 minutes to find a 2RM Hang Snatch (top of knee).

4 Rounds of:
400m Run
15 Toes to bar

Rest 2 minutes between rounds.

Your Strength Pension – Will

Let’s not beat around the bush here: gentlemen, you absolutely need to be able to do at least one legitimate deadhang pullup. Start with straight arms, pull yourself up until your whole head is over the bar.

Ladies, you absolutely need to be able to do at least one legitimate pushup. Start with your arms straight and your body straight, lower yourself all the way to the floor without losing that straight line, and press back up.

If you are someone below retirement age who cannot do this, you’ve got a problem, and you need to take action to solve it. Yesterday.

If you do not strength-train, you are going to start getting naturally, gradually and unavoidably weaker over the remaining decades in your life. If you do not possess these very, very basic levels of strength before the decline has even started, I would personally be quite concerned about your future ability to take care of yourself.

The stronger you get now, the further you have to fall before weakness ever becomes a problem in your life. Think of all the hard work you do now as paying into your “strength pension” – it’s going to provide you with an infinitely more comfortable life in later years.

It’s never too early, or too late to start making contributions to it.