Weighted Pull-up 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
Build Up


4 rounds for time of:
Run, 400 m, 2 mins
Rest 30 secs
Max Bar Muscle Up, 1 min
Rest 1 min


When Bjork Odinsdottir moved to Sweden, she was struck by natives’ attitudes toward competition.

They liked to compete, she explained, “for fun.”

It was a stark contrast to her home country of Iceland, where competition is life—so much so it could be perceived as a fault.

“It can be really annoying sometimes,” Odinsdottir said with a laugh.

Although she found the Swedes’ viewpoint refreshing, she has since moved back to Iceland.

For nine years, Iceland’s competitive culture has helped it produce a notable number of elite-level athletes considering its size. Some of those athletes are competing this weekend at the Europe Regional in Berlin, Germany.

Since 2009, an Icelandic woman has qualified for the Games every year. The same is true of Icelandic men with the exception of 2013. That same year was the first an Icelandic woman did not stand on the Games podium since 2010. And an Icelandic team has been to the Games every year since 2011.

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