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10-minute block of pulling (see below)

Tabata row for meters

Tabata air squats

On the squats, you will be judged by a partner, and you must squat below parallel for the reps to count. We are preparing both judges and athletes for the standards of the Functional Fitness Games Open.

For the pulling block, athletes will select two movements for 3 sets of 8-12 reps with 60 seconds of rest. The pulling block will show up regularly, and athletes are encouraged to select different movements each time. Your coach will be prepared to suggest movements for you.

Options:

Ring rows (weighted, feet elevated, false grip)

Ring pull-ups (weighted, false grip)

Pull-ups/chin-ups (weighted, band assisted, tempo sets)

Pendlay rows: http://youtu.be/ZlRrIsoDpKg

Snatch-grip deadlifts

Barbell, dumbbell or kettlebell curls

Chest-to-bar isometric holds

1.5s: 1 pull-up and one partial rep – either from the bottom to halfway or from the top to halfway, depending on where you need improvement