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January 17, 2017


EMOM for 10 Minutes

[odd] :30 Seconds of Chest-to-Bar Pull-Ups
[even] :30 Seconds of Double Unders

If you are new to kipping pull-ups start by practicing kipping swings and work on timing your transition from arch to hollow.  Perform the movement under control and progressively build your pull-up height until you have your chin over the bar.  If you are ready for chest to bar pull-ups use as much of the 30 seconds as you would like with multiple sets or attempt to perform the same number of a straight set of repetitions every round.  If you have difficulty with the double under spend the full 30 seconds working on the skill rather than doing any singles.  More single unders won’t make you better at double unders, but more double unders will!


10 rounds for reps of the following
:40 Seconds Lateral Burpee Box Jumps 24/20″
:20 Seconds Rest

For today’s workout we are focusing on moving fast for a short interval followed by a recovery period.  You will start by performing a burpee to the side of your box, jump up to it laterally and then jump to the other side for the next burpee.  You do not need to stand up on your box, but you will need to jump from two feet to the top.  Practice some different techniques before the workout starts so that you can move smoothly and quickly from rep to rep. Choose a box that you are able to jump to rather than stepping up to a taller box.  Your score for this workout will be your total burpee box jump reps.


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