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.
Post time to comments.
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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Comments on 250106
90 Comments
28:49 of
5:00
100 single unders
30 abmat situps
6 rds
25:52
M/34/5'7"/218lbs
5Rds
MaxDeadHang ~ (3:00)
SingleUnders 30
TuckUps(?) 10
Did this one as just a quick lite Lift day. Hang was tough especially trying to engage active hang. Jumping rope volume is not there, so I was just getting a good bounce. TuckUps were just some core work.
M/29/180lb/5'8"
22:50 - Sc (Not full V-up, a lot of shoe lace and shin there. All else Rx.)
1:40-1:20-1:00-1:10-0:50
Intermediate, subbed 10 shoulder presses w/25# dbs & 200m run
12:16
M/38/6’/176#
22:30 Rx
(Hangs of 1:50/1:30/1:40/1:00. Total of 300 double-under and 90 V-ups.)
Deo gratias
Inter with single leg alt. V-ups
13'48"
Intermediate (4mins / 60 DU / 20 VU)
20:16
DUs total disaster after rd.1 (which was 60 unbroken) -- do V-Ups kill Double-Under technique that much???
Took 5 rounds of hang: 63s / 61s / 52s / 44s / 20s.
13:10 intermediate
M/50-54 🎅🏻
Intermediate. Scaled SU:DU 4:1
Hanging 60, 50, 40, 30, 30, 30
25:00
22:15 Rx
DHs were: 1:00-1:15-1:15-1:00-0:45-0:45
Intermediate
4min hang, 60DU 20 Tapping heels 1:30+1:20+1:10 Last one was big mental game
Total 10:57
Intermediate:
11:30
50 Double unders
15 v ups per drop
33.24
M 54/205/6’
6 minute hang hold. Intermediate scale on double unders and v ups.
20:30.
49 year old male
4 rounds
1:30 dead hang
200 single unders
30 v ups
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.
22 minutos
3:40 total hang time, dubs and singles
60
40
20
40
30
30
55 yo M/ 5'9"/ 155 lbs
6 minutes as Rx'ed
just kidding!
31:00
subbed 2 single unders for each double under
hangs in 1:35, 1:30, 1:00, 1:10, and 0:45
I bet that 1:35 felt like 6; great job!
Scaled
3 minutes cumulative Dead Hang
every drop:
4 Rounds
Beginner RX: TT: 13:20
13:42 Intermediate
*1st rd did 100 DUs then 60 the rest
Hang time: 1:12/:40/:32/:32/:34/:32
9 minutes total.
Was happy that I held on a lot longer than I thought I would. I did 2, 3 minute holds.
”This is my dream!” - Miguel from Here Comes The Boom
Dang, got that monkey grip
That is a helluva grip, fantastic!
Amazing!
That's amazing, hope to get there someday.
That's amazing, hope to get there someday.
Thanks everyone. I’ve been doing grip endurance training for the last couple weeks a few times per week.
42/m
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.
time: 19:38
Scaled, limited to a 20 minute cap
4:00 Pull-up bar dead hang
20 DUs + 160 SUs and 30 V-ups after dropping from bar
19:52
I first meant to do Rx time but it got late so set the cap after the first drop, besides, hanging like that was killing the right elbow and bicep due to hard ROM limitations. Grip is something I do need to improve though.
Oh, 4 rounds to complete. I kept the DUs in there to force the work - can't get better at something by not doing it.
Great job, especially getting in the DUs!
Nice work, I didn't realize how gassed the shoulder effect would have on the doubles!
6:00 of hanging with breaks for 150 single unders & 30 v-ups (X6). Dead hangs are a problem for me with my elbow issues that won't allow me to fully extend, forcing me to keep my elbows bent. This wore my biceps out quickly. I found that the hammer grips worked best. Hangs were 1:34,0:50,1:00,0:35,0:30,0:40,0:51
27:31 😅
M/35/230lbs
Dude, I feel you on the elbow issues. Well done!
Matt
intermediate
11:45
(2:15/1:00/:45)
20 20# db curls
Holly
intermediate
19:45
Rx’d: 2:01, 1:10, 1:04, 1:02, :43(end)
4 rounds of the in-between work
22:00
That’s awesome stuff Nick!
Great work!
Great job bro!
Way to go!!!
RX 6 rounds
30:20
1:20, 1:21, 1:17, 1:12, :50
Total time: 22:21
1:00/1:30/1:00/1:00/00:30 dropped with :30 seconds remaining under 20:00, oof, fun! Definitely mental.
Rx 23:55 - 1:30/1:30/1:15/1:00/:45
Rx 6 minute dead hang
(1:10, 1:00, 1:00,:55,1:00,:30,:30)
100 single unders & 30 Vups per)
18:50
Pretty quick!
Great job Favo!
Thanks guys; really thought I'd do better with the holds, but slacking on practice lately. Thankfully SUs & v-ups go quickly. Clearly need to get back to it, judging by these 2 & 3 minutes times today!
Nice job! Like your scaling!!!
I’m a beginner
i hung for 0:30/0:30/1:00/1:30
i had to modify the tuck ups to sit ups while using a bar to hold my feet down because I couldn’t do the tuck ups. Besides that modification I was able to do 30 single unders and 10 sit ups after every release from my hang!
Those are solid hang times for a beginner. Good job!
Good job, keep at it!
Way to go! You will build up time on those hangs!!!
M 40-44 202# 69"
Rx 31:40 (1:32, 1:32, 1:00, 1:00, 0:56)
I've got a long way to go on DU 🤦♂️
Maybe, but nice times nonetheless!
M/50/6'2"/190#
Rx'd
13:35
(2:47/1:40/1:33)
Nice! Short work of those holds!
Awesome job!
starting intending to do 4 minutes, but called it after hitting 3. after the first round of 60 seconds, i couldnt get much more than 30s per round and dropped to 3 minutes total. first day with a new rope that needs to be sized more accurately as well.
17:50 - four rounds and finished with the hang.
Beginner option:
For time:
Accumulate 3 minutes of a foot-assisted pull-up bar hang hold
14:32
RX w/ single jump rope (240 reps instead of 100)
didn’t cap the jump ropes/v-ups time.
17:50
M- 53/ 5'7 / 220
Intermediate 4 min. Accumulated dead hang
60 double unders, 20 v-ups
18:19
CFHIM 20:55 (1:11 1:10 1:19 1:15 1:05)
Great hang times!
28:47
5 rounds with 100 singles
M50/76kg/179
rxd
21:13
6 rounds
single under with some double unders
30:00
6 sets
Rx
1:45 hang
1:30 hang
1:15 hang
1:30 hang
total 22:30
Awesome job!
Holding it up for the heavy guys
Alternating leg V-Ups.
(mixed singles and double unders)
Rx, with Classic jump rope
Time: 27’52’’
20:40
4 min (max hold 90s)
100 singles/break
20 Vups/break
100 singles on the left leg
First 2x1:30 unbroken
Second 2x1:30 broken in 30s on, 30s off
16:30
You sir, are unstoppable. Excellent time & on one leg! Well done!
❤️
Hell yeah, getting it in!
Inter: 11:46
This workout could be only 6 minutes long IF someone could hang from the bar for 6 minutes without letting go. That is a very big ”if” for most people. Otherwise, you hang from the bar for as long as you can, 1 minute for example, do the exercises listed, then hang again, exercises again, repeating until you have hung from the bar for a total of 6 minutes.
In other words, the longer you can hang from the bar at a time, the less DUs and V-ups you have to do, and shorter the overall workout.