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6 min AMRAP:

10 Pull-ups
15 Situps
20 Reverse Lunges
25 Double Unders (or 50 singles)
–rest 1:00–
X3

WODprep Strategy Top Tips:

Warm-up (10  minutes): These intervals today are going to be intense, so make sure you warm up well. Hit some kip swings and practice some butterfly technique if you are going to use it. Once you hit some lunges and double unders, hit some pace rounds before hand. 

Stimulus:. Aerobic power repeatability in a mixed setting 

Strategy: AMRAP Repeats are what are on the table today. For the pull ups, make these unbroken or 2 really quick sets, everything else should be a steady push, but don’t red line, because you only get 1 minute of rest in between AMRAP repeats. If you don’t have 25 double unders, go for 50 singles, or spend no more than :30 practicing.

• Chin-over-the-bar pull-up– How you approach the pull-ups should be consistent with your progress with the movement. If you are still building the strength, we recommend a strict pull-up, or banded pullup/ box assist. If you have kipping pull-ups, then build a range that will allow you to get good movement there! If you are learning the butterfly, today could be a good day to get some practice under some fatigue. 
  
  
• Double Unders: The double unders are the sneaky part of today’s workout. Ensure you have arms tight by your side, and use your wrists, so that your already tired shoulders don’t have to do any more work than they need to
  

Looking to hit your first Butterfly Pull ups? We have the best progression for you!

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