Level 1

15 minute AMRAP:

5 Banded Pull ups

10 Ring Rows

20 Push ups

90 Jump Rope

Level 2

15 minute AMRAP

5  Pull ups

10 Ring Rows

20 Push ups

30 Double unders

Level 3

3 Rounds:

10 Pull ups

20 Ring Rows (feet forward)

30/20 Push ups

80 Double unders

-Rest 2 minutes-

Level 4 Rx

3 Rounds:

10 CTB Pull ups

20 Ring Rows (feet on Box)

40/30 Push ups

80 Double unders

-Rest 2 minutes-

Motivation

I had a little trouble scaling today’s workout, I’m satisfied now, but it means that there are two different workouts today. Notice that levels 1 and 2 are 15 minute AMRAPs, while levels 3 and 4 are three intervals.

Level 1 & 2

The goal here today is to get good practice on these basic movements, do your best not to stand around a lot, but don’t compromise form. If you’re doing banded pull ups, make sure you focus on getting your elbows behind you. when you’re doing pullups/push ups/double unders, only count real reps.

 

Level 3 & 4

Your goal here today is to string double unders together while you’re tired. Move through the calisthenics gymnastics bodyweight stuff quickly so that you’re forced to go into the double unders breathing hard.

You also might notice the push ups that last round…

Strength

Pistol Progressions

Mobility:  touch your toes sitting 4 minutes, standing 4 minutes. calve smash 4 minutes.