FITNESS
A. 10 min kipping skill work
Training notes:
Things to work on:
•Keeping a solid arch rather than hinging at one specific spot in your low back
•Elbows stay straight and scaps stay in a good position
•It can often be easier to get the kipping motion with a hanging leg raise than with a toes-to-bar
•Don’t work on kipping pull-ups until you feel comfortable with strict pull-ups – but you can still work on the kipping motion.
B. 3 rounds:
400m run
21 KB swings
6 Renegade rows, no push-up
Training notes:
•KB weight should be moderate – you should be able to do the first set unbroken.
•Renegade row weight should be moderately challenging.
•6 renegade rows means 6 per arm.
Record total time.
PERFORMANCE
A. 10 min kipping skill work
Training notes:
Things to work on:
•Keeping a solid arch rather than hinging at one specific spot in your low back
•Elbows stay straight and scaps stay in a good position
•Butterfly technique – or smoothing out butterfly technique
•Re-gripping the bar throughout the kip so your hands don’t rip
B. “Helen”
3 rounds:
400m run
21 KB swings (53/35)
12 pull-ups
Training notes:
•Classic named workout – run at a pace that enables you to move quickly on KB swings and pull-ups
Record total time.
