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Workout of the day – Sunday January 7th 2024

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Warm up

6 min AMRAP:

10 banded good mornings

5 snow angels

10 alternating jumping lunges

5 kang squats

Bulgarian split squats

3×10 per leg

Accessory lift: 3×15 sec per side Copenhagen plank

Gymnastics conditioning

For time:

50 pullups

100 double unders

35 chest to bar pullups

100 double unders

20 bar muscle ups

100 double unders

Time cap: 13 min

Scaling: each pullup movements should be done in 5-6 sets or less. Adjust to 3 pulling movements increasing in difficulty (ex: ring row, elevated feet ring rows, banded pullups).

Double unders should be scaled to 150 single unders or 2 min of double under attempts.


Part A

12 min to perform 3 rounds for load and quality:

10 DB Bulgarian split squats per leg (Farmer’s style)

15 sec per side Copenhagen plank

Part B

18 min alternating EMOM:

40 double unders

3-6-9-12-15-18 pullups

3-6-9-12-15-18 ab-mat situps

Rotate between movements each minute. The DU remain the same, but the pullups and situps increase by 3 each round