Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Flutter kicks
:10 Rest
:20 4 Bird Dogs
1 set:
:30 single-unders
10 inchworm + push-ups
:30 single-unders (fast)
10 PVC pass-throughs
1 set:
:20 left-leg, single-leg single-unders
10 scap pull-ups
:20 right-leg, single-leg single-unders
10 ring rows
1 set:
:30 double-unders
5 dive-bomber push-ups
:30 double-unders (fast)
5 single-arm ring rows/arm
WEIGHTED PULL-UP REVIEW & BUILDUP | 8:00
1 set:
5 strict pull-ups
5 weighted pull-ups (light)
4 weighted pull-ups (moderate)
3 weighted pull-ups (heavy)
– Rest 1:00 between sets and build in load to athletes’ starting loads.
Every 2:00 x 4 sets
4 weighted pull-ups
– Start heavy and increase load in small jumps.
1 set:
10 kip swings
3 kip swings + 3 kips
3-5 pause pull-ups
3-5 kipping pull-ups
15 double-unders + 3-5 kipping pull-ups
15 double-unders + 3-5 kipping chest-to-bar pull-ups
For time:
30 pull-ups
200 double-unders
30 chest-to-bar pull-ups
INTERMEDIATE
For time:
20 pull-ups
2:00 double-unders
20 pull-ups
BEGINNER
For time:
20 jumping pull-ups
200 single-unders
20 ring rows
Accumulate:
1:00 banded shoulder stretch/arm
Finish in 5:00-10:00.
Complete the pull-ups in 5 sets or less.
No more than 4:00 to complete the double-unders.
Work on stringing together multiple reps of chest-to-bar pull-ups.
Build sprint capacity for pull-ups.