WOD:
21-15-9 reps for time:
Knees-to-elbows
Chest-to-bar pull-ups
– Perform 50 double-unders after each round.
Intended stimulus: 6-9 minutes
Intermediate:
13-11-7 reps for time:
Knees-to-elbows
Chest-to-bar pull-ups
– Perform 30 double-unders after each round.
Beginner:
15-12-9 reps for time:
Hanging knee raises
Jumping chest-to-bar pull-ups
– Perform 30 single-unders after each round.
Home Workout:
21-15-9 reps for time:
V-ups
Alternating DB rows in a plank hold
– Perform 50 double-unders after each round.
– Use two dumbbells.
Movement scaling options:
Knees to elbows: Reps, range of motion, sit-ups
Chest to bar pullups: Reps, range of motion, bent-over rows
Double unders : Reps, single-unders, plate step-ups
Post-Workout Skill Work:
3 sets:
100-m bottom-up KB carry
– Switch hands as needed.