5 ROUNDS - FOR TIME
10 Chest to Bar Pull Ups
15 Toes to Bar
General Warm Up
3-5min of easy Cardio of Choice, followed by:
3 ROUNDS
:15 Hollow Hold - Alligator Roll - :15 Arch
5 Burpees
Specific Warm Up
Lots of room for playing with variations today, so pick your movements, warm them up, and let’s get after it!
Workout of the Day
5 ROUNDS - FOR TIME
15 Toes to Bar
Modifications
This workout is meant to be done with Kipping Chest to Bar Pull Ups. If you don’t have that many chest to bar, but you have Kipping Chin Over Bar Pull Ups, go with those! If you don’t have the kipping pull up yet, but you have Strict Pull Ups, I would recommend cutting the reps down so you can maintain some semblance of speed. Maybe 5-7 Reps? It will be spicy in a whole different way with strict pull ups!
If you don’t have pull ups, the simplest and fastest alternative would be to use Bodyweight Rows instead. However, if you have the space and equipment, this would be a great day for the Jumping Pull Up or the Jumping Chest to Bar Pull up!
The Toes to Bar are meant to fatigue quickly! 15 is a very high number to be repping out in pretty rapid fashion. This workout is also meant to seriously challenge the grip, so if you can pick a bar-hanging modification like Hanging Knee Raises or Hanging Straight Leg Raises, that would be preferable. However, if you don’t have the equipment and/or the grip strength, V-ups or Sit Ups will make a gnarly substitution!
Accessory Work
Accumulate 25-75 Hand Release Push Ups in as few sets as possible.
Cool Down
Hold the following stretches for 1-2min each:
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