Skill
10×30 seconds
straight set of kipping pull-ups
You’ll have ten attempts to jump up for a straight set of kipping pull-ups today. We often see this skill on a minute timer but today we’ll be working every thirty seconds. If you’re not quite ready for unassisted kipping pull-ups you can choose to use a band, do jumping pull-ups or ring rows are always a great option for building strength. If you want to work on the kipping skill on it’s own feel free to complete a set of swings every thirty seconds rather than any pull-ups.
Workout of the Day
AMRAP in 15 minutes …
10-20-30-40-50
double unders
sit-ups
alternating dumbbell snatch
You’ll need a jump rope, an ab-mat and a dumbbell today. The workout will start with a small set of double unders, sit-ups and then alternating dumbbell snatches. You’ll work your way through these three movements adding ten reps to each movement in every round. Scaling this workout will most likely come into play when it comes to double unders. If you are still working on this skill you can choose a rep scheme that works for you. Something like 5-10-15… or 2-4-6-8… would be a great option rather than 10-20-30-40 etc. Singles always work as well but make sure you’re sprinkling in a couple double under attempts here and there as you go. Choose a dumbbell that you are comfortable with so you can make your way through those reps at a decent rate. Your score for today will be the last round you complete of all three movements plus any extra reps in the next round.
standard: 35/20 lb, single unders
rx: 50/35 lb, speed rope
sport: 65/45 lb, drag rope
overachiever: 75/55 lb, drag rope
CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the snatches. If you don’t have a jump rope you can switch the double under reps out for mountain climbers or lateral hops. Check out the notes above for scaling ideas when it comes to double under volume. Singles always work as well but make sure you’re sprinkling in a couple double under attempts here and there as you go. Your score for today will be the last round you complete of all three movements plus any extra reps in the next round. See you on the leaderboard!