The second installment with my friend Blair Morrison of Anywherefit and joined by a few of the gang at Balance Gym in DC.
It was my turn to program the work out and was determined to get lots of Pull ups into this one. Also, the double under has been an evasive skill for me personally and a focus of extra skill work since January; still not there, but no better way to force the issue then to include them in a timed work out.
For Time
50 Double Under
Pull up Ladder 1 to 10 with Burpees
(one pull up, one Burpee, two pull ups, two Burpees, etc)
50 Double Under
Pull up Ladder 10 to 1 with Mountain Climbers
(ten pull ups, ten mountain climbers, 9 pull ups, 9 mountain climbers)
50 Double Under
Blair - 15:13
Frank: 18:47
Ori: 13:13
Eric: 21:07
Graham: 28:00
Luis: 21:04
Demetrios: 21:18
Ross: 25:20
This was a really fun work out.............just glad the ladder on the way down was coupled with mountain climbers and not Burpees. The key to a low scoring time however, is the mastery of certain technical skills. Unless you "have" a double under, you are toast. At the same time, if you don't have a kipping pull up, the 110
reps in this routine are brutal.
Interesting observations on this one overall though. When looking at the performance of the group that participated, we had athletes on all ends of the spectrum. Blair and Ori have the technical skills down pat and their times reflect it. My Achilles heal continues to be the double unders and Eric will surely make the kip a personal goal in the weeks to come. The others all had a little of this and a little of that. Add in the endurance requirements of the burpees, mountain climbers and lack of any scheduled rest and there was definitely something for everyone. This is EXACTLY what makes high intensity training so much fun; presenting a different challenge altogether for each person who participated. While we all completed the same work out in theory, it couldn't have been more different for each.
Looking ahead to the next edition......Blair will have moved on to the UK and will surely find suitable bars to hang on.....Part 3 coming soon!
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