Workout
5 Rounds for Time
35 Double unders
30 KB Swings (53/35)
25 Sit Ups (Rx+ GHD)
20 Toes to bar
**Okay, so we have a doozy here. Looking at this, your first thought might be grip or shoulder burner, but I see a shitton of core work!
– Stabilizing the spine to keep you upright v ‘piking’ on the double unders
– Samesies for the KB swings esp if you’re swinging American style.
– Sit ups. For sure.
– Then even more flexion with the toes to bar.
If you’re doing additional core work afterwards, you weren’t bracing enough.. or at all.
For anyone scaling the T2B to hanging knee raises, I’d like to see more or an upward curl vs just getting your knees above your hips. Make it a hanging ‘crunch’.
For the KB swings, challenge yourself to go unbroken. If you’ve been coming to Old City regularly for at least 3 months, you should be at this standard weight for KB swings. If you’re not there yet, it should be your goal.
And double unders.. I’m not sure what to say without cursing, but they can be an asshole. I tried! Shoot for 60-90 sec of work, stay at or below ‘4 fucks’, or scale to a number of reps you can hit consistently before you throw your rope.
