Begin with:
3 kipping pullups
15 KB swings 25/35
800 m run
Add 3 pullups & 15 KB swings and complete another round. Continue adding 3/15 reps to rounds for as long as you are able. Take no break-sets. Upon your first break-set (pause in the movement) you have finished the workout. Move quickly between exercises.
Post longest string of pullups & KB swings completed to comments.
Daily Extras -
With a continuously running clock:
On the first min complete 20 tick tocks R 25/35
On the second min complete 20 tick tocks L 25/35
On the third min add 5 more to the R 2535
On the fourth min add 5 more to the L 25/25
Continue this pattern by adding 5 reps to each side every other minute for as long as you are able.
At the point where you fail (you won't really), or when you are no longer to complete all the reps within the minute (make them right) - you are done.
Be sure to complete the same amount of reps on both sides.
Thoughts on tick tocks (please ignore the challenge stuff)
Workout Notes:
- If you have a net total of "0" kipping pullups, you may begin with Jumping pullups instead. Start at 5 reps and go up by 5 reps per round.
- Careful now ... It's been a while since we did high volume kips. If you haven't been keeping up with em in your off time, or if you've missed the last few we've done - scale baby, SCALE!
- A "break-set" is where you pause for a rest in the middle of a work set. Today, you get no breaks. Try instead to string every rep consecutively. Doing so will help you break through fitness plateaus.
- The GPP Jumping Pullup.
- How to do a Kipping Pullup.
Understanding our (+) & (-) system
"I'm not sure I understand all the pluses (+) and minuses (-) we've seen in the titles of the workouts lately. What are they and why do you do it?"
They are indications that something has changed about an established workout.
I like apples to apples comparisons. Comparing your numbers (time to completion, weights used, rounds completed, etc.) from one workout to another is a fantastic way to gauge your health and fitness progress.
Problem is, if I changed something about a workout and you are trying to compare your progress within that workout with one we've done earlier, it might give you a false sense of achievement and/or failure.
I try to NEVER change workouts. Once I have it crafted, tested and put onto you, I like to leave it alone. But, this isn't always practical. Take yesterday for example. We dropped the burpees from the "Abs-Mash" workout. Judy had it mostly right in comments when she wrote, "He was trying to avoid the revolt that would have followed from burpees two days in a row...."
That many burpees 2 days in a row, generally, isn't smart. So we dropped them for that specific workout JUST THIS TIME. Although we've been known to do it before. Probably will do it again?
The Abs-Mash workout fit perfectly with our programming for the week. So, SOMETIMES, it's just better to make slight changes to a proven workout to serve our programming purposes. Like I said, I HATE to do this. It screws things up sometimes. It would screw them up worse if I didn't indicate the changes somehow. The best way I've learned to do this is to let you know if I am adding work, or subtracting work from the workout.
A minus (-) means I took something out of the workout without replacing it.
A plus (+) means I added more to it.
If I change a movement inside a workout to fit our programming for the week, I'll also let you know. I'll indicate this by telling you what I sub'd out ("sub'd run" means I took OUT the run for rope jumps), or I'll let you know what I'm subbing in ("sub curls" means I put curls in there instead of, say press jacks).
These indications ("-," "+," "sub'd," "sub") makes it easier for you to search your results for this workout (please tell me you do this!?) from last time we did it, or one exactly like it. Therefore making it easier for you to gauge your progress.
We got more! Come and get one. If you are an offsite subscriber, please send me your info neil@gppfitness.com and I'll send one out to you.