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Workout of the Day

Tuesday 250722

21-15-9 reps for time of:
Single-arm dumbbell shoulder-to-overheads, right arm
Toes-to-bars
Single-arm dumbbell shoulder-to-overheads, left arm
Gymnastics-style kipping pull-ups

♀ 35 lb
♂ 50 lb

Post time to comments.

Stimulus and Strategy:
In today’s workout, choose a weight that allows you to perform at least 10 reps unbroken every time you pick up the dumbbell. For this workout, we are removing the option of performing a butterfly pull-up. You will notice the toes-to-bars and the gymnastics-style kipping pull-ups have the same movement pattern. Expect these two movements to provide a unique stimulus. If you only perform butterfly pull-ups, it's time to relearn. We see the kip swing in so many movements, from toes-to-bars to bar and ring muscle-ups, and, of course, the kipping pull-up. This is all the more reason to work on this movement pattern and always keep it in your toolbag.

Scaling:
Reduce the loading of the dumbbell.

To reduce the complexity of the dumbbell shoulder-to-overheads, consider shoulder presses. For the toes-to-bars, reduce the range of motion. Consider knees-to-chests or hanging knee raises as potential options. For the kipping pull-ups, perform jumping pull-ups.

In case of an injury or limitation, perform V-ups or sit-ups in place of the toes-to-bars. For the kipping pull-ups, perform ring rows.

Intermediate option:
21-15-9 reps for time of:
Single-arm dumbbell shoulder-to-overheads, right arm
Knees-to-chests
Single-arm dumbbell shoulder-to-overheads, left arm
Jumping pull-ups

♀ 20 lb
♂ 35 lb

Beginner option:
15-12-9 reps for time of:
Single-arm dumbbell shoulder-to-overheads, right arm
Hanging knee raises
Single-arm dumbbell shoulder-to-overheads, left arm
Ring rows

♀ 10 lb
♂ 15 lb

Coaching cues:
In the gymnastics style kipping pull-up, push yourself away from the top and keep your feet underneath your body. Then, let gravity push your body into the forward position of the kip.

Resources:
The Kipping Toes-to-Bar
The Kipping Pull-Up
Jumping Pull-Up Progression
Kipping Hanging Knee Raises
The Ring Row

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