Tuesday September 22, 2026

Warmup

1:00 single unders

10 speed skaters

10 mountain climbers

10 hollow rocks

10 super mans

5 inchworms + pushup

:20 static hang

10 kip swings

Mobility

Downward dog :30

Sphinx pose :30

Skill/Strength

Kipping and Double Unders

Spend some time practicing kipping (pullups > chest to bar > bar muscle ups) and double unders 

WOD

In 3 minutes:

15 pullups

45 double unders

AMRAP cals in remaining time

5 rounds.  Rest 3 minutes between rounds.  Your score is the total cals accomplished.

Bike cals are encouraged for this workout (due to the pullups) but you may row if you’d like. 

F:  ring rows; single unders; reduce rounds

P1:  as written

P2:  10 pullups; 20 double unders

C:  6 bar muscle ups; 60 double unders

Combine options (and modify reps) as desired and necessary to ensure that you have some time (but not too much time) on the bike/rower every round.