3 ROUNDS - FOR TIME
15 Pull Ups
35 Double Unders
15 Toes to Bar
35 Double Unders
General Warm Up
3-5min of Cardio of your choice, followed by…
3 ROUNDS
:10 Hollow Hold - Alligator Roll - :10 Arch Hold
5 Burpees
Specific Warm Up
Start by checking out the Pull Up video and practicing the different variations. This was written to be done with Kipping Pull Ups, but you could also do Strict Pull Ups and lower the reps a bit. Find the version that works best for you!
After that, do something like…
3 ROUNDS
3-5 Toes To Bar
10-20 Double Unders
Workout of the Day
3 ROUNDS - FOR TIME
15 Pull Ups
15 Toes To Bar
35 Double Unders
Workout Notes
I love the look of this one! The workout totals 45 Pull Ups, 45 Toes to Bar, and 210 Double Unders. These numbers are moderate to high, but because they are broken into smaller chunks, the hope is to be able to keep moving through it!
Pull Up Modifications
This was written for Kipping Pull Ups, however, doing this workout with 10 Strict Pull Ups per round would be a hell of a challenge too! For most folks, this will be a good day for Bodyweight Rows or Jumping Pull Ups.
Double Under Modifications
These sets of double unders should be about :30 long or less, if unbroken. If you have double unders, but aren’t consistent enough with them to do 35 at a time, try doing :30 of max double unders per set. If you are doing Single Unders, do 50 per set. If you are doing jumping jacks, do 25 per set.
Toes to Bar Modifications
As always, if you can do a hanging variation from the Toes to Bar video, do it! If not, go with Sit Ups, V-Ups, or your favorite crunch. If you aren’t a cruncher, try doing :30 to 1:00 of Plank Up Downs per round.
Optional Accessory Work
Spend 10 min practicing your Handstands and Inversions!
Cool Down
1-2min in Child’s Pose
1-2min of Calf Stretches and Foam Rolling
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