Upper East Side

15.2 Tips from Coach Carissa:

If you can do chest-to-bar pull-ups in sets of 5 comfortably (i.e. not a lot of time between sets), go for that in the first round. That said, there’s also nothing wrong with breaking them up more than that, especially if chest-to-bars are a weakness.

If you don’t have consistent C2B or struggle with them, fast singles or 3/2/1’s (no rest between) is the way to go.

Start by thinking about how many total C2Bs you could do at a reasonably quick pace. Then, figure out what 3-minute round you could get to at that pace. Be more conservative with your rep scheme in the earlier rounds, and then once you approach your goal round, plan to do as many as possible with as little rest as possible. For this WOD, 1 or 2 seconds can make an enormous difference in your score if it’s what allows you to move on to the next round. Be conservative early on so you have the fight in you when you need it (but not too conservative — you still want to finish in 3 minutes).

Rx
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Scaled
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over.