Pull Up Strength
Then…
12:00 AMRAP
30 Double Unders
15 Kettlebell Swings
40 Double Unders
20 Kettlebell Swings
50 Double Unders
25 Kettlebell Swings
General Warm Up
Start with 3-5min of Cardio, get nice and warm, then…
3 ROUNDS
5-10 Push Ups
5-10 Bodyweight Rows
:30 of Freestyle Jump Rope or Jump Rope Ladder Drills
Specific Warm Up
This workout has two parts to it. We’ll begin with Pull Up Strength, so be sure you have your rings/pull-up bar/etc set up to your liking.
After the Pull Up strength section, switch gears by hitting the Kettlebell Swing Primer before working up to your Kettlebell weight for the day. Lastly, go through the Jump Rope video and decide which option you will choose for the day. Heat that up and it’s go time!
Workout of the Day
Then…
12:00 AMRAP
40 Double Unders
20 Kettlebell Swings
50 Double Unders
25 Kettlebell Swings
Workout Notes
For today’s workout, we will be using our new “Pull Up Strength” page! Pull-ups are an incredibly difficult exercise and there are so, so, so many ways to train them. That’s why we’ve created a resource page to help you out at any level! Anytime you see “Pull Up Strength” written into the workout or the accessory work, click on the link and choose whichever option/level works for you!
For the second part of the workout, we are going to do an AMRAP for 12 minutes. AMRAP stands for “As Many Rounds As Possible.” That means you’ll set a timer for 12 minutes and attempt to make it through the written work as many times as you can!
If you are a proficient double under-er, none of these sets should take you more than 1 minute or so.
The Kettlebell Swings can be either American (overhead) or Russian (eye level) but make sure you are challenging yourself with the weight, since the sets aren’t all that large.
Double Under Modifications
The jump rope video covers all jump-rope related modifications, plus penguin taps. If you are choosing any of those options, or Jumping Jacks, stick with the written number of reps! No need to double it or cut it in half for this workout.
Kettlebell Swing Modifications
As written above, today’s swings can be any style! If you aren’t able to swing the bells, go with any deadlift variation that works for you. If you can’t add any weight, either do PVC Deadlifts, or some slow and steady PVC Good Mornings!
Cool Down
1-2min in PVC T-Spine Stretch
1-2min in Child’s Pose