Coach Michaela's 14.2 tips:

14.2 brings us a devastating couplet! 

OHS - requires good flexibility and midline stabilization. I am happy for light weight, but some athletes might run into tired hips, legs or shoulders if flexibility is a problem. I suggest going all unbroken on OHS as long as possible. I would suggest the same for the chest to bar pull-ups. 

C2B pull ups are challenging for many of us. Wider grip allows for faster reps although can be very tiring on the arms much like 14.1's muscle snatches are tiring on the shoulders- yet with a wider grip they were fast. I suggest keeping a wide grip and try not to let the arm burn faze you too much. Keep those elbows driving back and keep a tight midsection and butt. With chin neutral, maintain body organization from head to toe without breaking in midline especially with butterfly style pull ups. If you have them, use them as much as you can as they are so much faster.

Keep a brisk pace thru both movements and try to link as many reps together as possible. Once the fatigue sets in, start breaking up the reps but try to at least gather two reps. Always jumping up and down for one rep tires you out as having to start over with a jump reposition for the kip will tire you out just for one rep. Trying too many attempts with no rep is a waste of energy so few extra seconds might be beneficial. 

Keep the grip on the pull up bar flexed as in a false grip and hold tight prevent friction on the palm of the hand.  This also keeps you closer to the bar and prevents you from swinging too far forward wasting more energy. Cradle barbell with palms facing the ceiling for the OHS to avoid forearm fatigue.

Please watch the video below for programmed warm up and general tips for attacking 14.2!


"The 7's warmer" http://www.youtube.com/watch?v=wIIDT-69YRU

  • 5-10min row
  • 3x10"/10" PVC OHS
  • 3xSAP Pullups
  • 10 H/L pass throughs + 10 H/L wrap arounds


Shoulder girdle mash + Forearm mash + KB psoas tack and mash

Ankle mob with plate on box


10 OHS + 10 Pullups (FT) *use as a guage for timing

Rest 5min

OPEN 14.2

For as long as possible:

From 0:00-3:00
  2 rounds of: 

From 3:00-6:00
  2 rounds of:

From 6:00-9:00
  2 rounds of:

Etc., following same pattern


3min run cooldown


IT band lengthening on box or elevated surface



  • 5 Strict muscle-ups
  • 10 Strict handstand push-ups
  • 15 One legged squats, each leg *NO alternating*