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A. Pull-up strength

  • 3×5 weighted pull-ups (as heavy as possible for this rep scheme) (substitute 3 negatives, if you’re not able to do weighted pull-ups). Increase weight from last week if possible.
  • 2 max effort sets of chin-ups (scale to foot-assisted)
  • 2 max effort sets of an easy ring row variation

B. For time:

50 double-unders

20 Russian KB swings (heavy)

10 ring dips

18 Russian KBS

9 ring dips

…etc., until

2 Russian KB swings

1 ring dip,


150 single skips.