Workout of the day

Get ready to fire up your upper body and elevate your heart rate in no time. This one stacks up pull-ups, dips, and jump roping for a killer workout.

The workout of the day consists of:

  • 5 rounds for time of:
  • 10 Strict Pull-Ups
  • 10 Ring Dips
  • 50 Double Unders (or 100 Single Unders)

Scaling

  • Beginners:
  • 10 Ring Rows or Banded Pull-Ups
  • 10 Box Dips
  • 50 Single Unders
  • Intermediate:
  • 10 Pull-Ups (with a band if needed)
  • 10 Dips (banded if needed)
  • 75 Single Unders

No equipment

  • Strict Pull-Ups: Bent-Over Rows with Dumbbells/Water Bottles
  • Ring Dips: Chair Dips or Bench Dips
  • Jump Rope: Lateral Hops over an Object

Warmup

  • 3 Rounds:
  • 10 Arm Circles Forward
  • 10 Arm Circles Backward
  • 10 PVC Pipe Pass-Throughs
  • 10 Jumping Jacks
  • 5 Inch Worms

Cooldown

  • 3 Rounds:
  • 10 Cat-Cows
  • 30 sec Child’s Pose
  • 30 sec Standing Forward Fold
  • 20 sec Tricep Stretch (Each Arm)