For time:
Accumulate 6 minutes of a pull-up bar dead-hang hold
Each time you drop from the bar, complete 100 double-unders and 30 V-ups.
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Stimulus and Strategy:
Today’s workout is a test of your mental fortitude and your ability to drown out the negative thoughts in your mind. The goal is to finish in 20 minutes or less. To help you complete this, you should be able to maintain at least 1-minute hangs from the pull-up bar throughout the entire workout. Choose options that allow you to complete double-unders in 1:30 or less and V-ups in 1:30 or less.
Scaling:
To reduce the total volume of this workout, reduce the amount of time you have to accumulate on the pull-up bar. Newer and less experienced athletes should consider accumulating 3-5 minutes total, especially if they are only able to hang for 20-30 seconds at a time. Reduce the number of double-unders and V-ups to stay within the intended time domains for each movement.
To reduce the complexity of the hang, use a bar that allows you to put one or two feet on the ground for assistance. As for the double-unders, consider trying to accumulate as many reps as possible in 1:30 or performing 100 single-unders. For the V-ups, instead of keeping the legs straight, bend the knees toward the chest and try to touch your heels or perform sit-ups.
In case of injury or limitation, perform a plank hold if you are unable to hang from the pull-up bar. For the jump rope, consider riding a bike for 15-20 calories.
Intermediate option:
For time:
Accumulate 4 minutes of a pull-up bar dead-hang hold
Each time you drop from the bar, complete 60 double-unders and 20 V-ups.
Beginner option:
For time:
Accumulate 3 minutes of a foot-assisted pull-up bar hang hold
Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups.
Coaching cues:
Resist gravity as you are hanging from the pull-up bar. This means not letting your shoulders come up to your ears. Instead, use your lats to pull your shoulders away from your ears.
Resources:
The Double-Under
The V-Up
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