New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here


Workout Brief

2-4-6-8-10-8-6-4-2 of:

  • Strict Dips
  • Strict Chin-Ups

*30 Double-unders after each round

Stimulus Goal:

Why Do This Workout?

We all need a good pump session from time to time, this workout will make those summer t-shirts fit a little snugger in all the right ways, hello biceps and triceps!

The double-unders are sprinkled into this workout to keep the heart rate up and to add a dash of cardio on top!

Duration and Feel: Between 12-16 minutes. Fairly casual on the dips and chin-ups but pick up the pace and try to go unbroken on double-unders. This won’t be a maximal intensity workout as you’ll need some strategic rest with the strict movements.

Dip and chin-up variation: Pick a variation that you could do at least 5 in a row while fresh. You should only need to break up the sets of 6,8 and 10 one time, maybe 2 in the round of 10.

Specific warm-up focus: Shoulder mobility and dips/chin-up prep.

Scaling Options: 
Ring dips–> matador dips –> banded matador dips –> parallette dips –> bench/chair dips
Chin-ups–> banded chin-ups –> kneeling chin-ups –> ring rows with supinated grip
Double-under –> power jump singles –> single-unders

At Home Options: Do bench or chair dips instead of ring dips. Do dumbbell bent over rows with a supinated grip (palm facing away) each arm instead of chin-ups. Power jumps if no jump rope.