Warm Up:
1 set:
:10 foot-assisted pull-up bar hang hold
4 tuck-ups
:10 pull-up bar hang hold
4 V-ups
– Finish with workout variation.
WOD:
For time:
Accumulate 6:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 100 double-unders and 30 V-ups.
Intended Stimulus: 12-20 Min
Intermediate:
For time:
Accumulate 4:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 60 double-unders and 20 V-ups
Beginner:
For time:
Accumulate 3:00 of a foot-assisted pull-up bar hang hold
– Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups
Home Workout:
For time:
Accumulate:
3:00 of a plank hold
3:00 double-dumbbell farmers carry hold (35/50 lb)
– Each time you break, complete 100 double-unders and 30 V-ups.
Movement scaling options:
Dead hang hold: Total time, foot-assisted hold
Double unders: Reps, timed double-under attempts, single-unders, reverse lunges
v Ups: Reps, alternating V-ups, tuck-ups, sit-ups
Cool down / Post-Workout Skill Work:
1 set:
1:00 double-forearm stretch
1:00 seated hamstring stretch