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04/07/23 Tuesday Workout of the Day

Warm-Up: 12:00-15:00 Running Clock

3 Sets, For Quality

:30 second Dead-Hang


Gymnastics Skill Work

Developing the Kipping Pull-Up

-We are working to develop a solid kip that will translate to muscle-ups and toe to bar while also allowing for a stronger shoulder position and the ability to hold better tension in the lats.

-Beat Swings

-Single Kipping Pull-Ups

-Elevator Kipping Pull-Ups *gradually making way up to chin over bar with kip and press away from the bar


“Inspo-Lynne”

2:30 AMRAP

20 Kipping Pull-Ups or 15 Strict Pull-Ups

Max Dumbbell Bench Press, 32/22.5kg

Rest 2:30 between sets


Continue until 100 reps


Cap: 5 Rounds


Recovery #2


Optional Accessories

4 Sets, For Quality

-Max Ring Support Hold


*for all exercises except Ring Support Hold use at 3x0x1 Tempo



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