Tomorrow’s workout will be the Cove version of Severin. It is a hero workout named after U.S. Army Sergeant First Class Severin W. Summers III. He passed away on August 2nd, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by an improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
This workout might be a little bit different than what you might be used to. We do not see strict pull-ups often in workouts and this gives us a chance to put our bodies under a different stimulus. We know many of you might not have strict pull-ups or might have a couple but the volume of this workout might be too much for you. That is fine, our coaches are here to give you all sorts of scaling ideas. J-hook pull-ups or rows, pull-ups or chin-up negatives, ring rows, or banded strict pull-ups are great options you might want to try. All of these options will allow you to get a great workout and build up that strict pull-up capacity. Strict pull-ups are an important movement that leads to healthy shoulder health.
We also are running a long distance today as well, looking at over 4000 meters or about 2 ½ miles of running via 400-meter intervals. You can look to scale distance (200 or 300-meter runs), look for another implement (rowing, ski erg, bikes), or some combination of movements and distances.
Whatever it might be, you can make this workout right for you. Let’s have a great time and keep Sergeant Severin Summers III in our thoughts.