• MikeMega



3 Rounds Not For Time

10 PVC Passovers

10 PVC Good Mornings

10 PVC Deadlifts

10 Air Squats

10 Sit-Ups


2x:30 sec to 1 min 6' Killer Hold


3 Rounds For time

25 Pull-Ups

50 Sit-Ups

100 Double Unders


3 Rounds For time

25 Bent Over Rows

50 Sit-Ups

100 Lateral Hops


At 3…2…1…Go! You will start with 25 Pull-Ups. Next, you will perform 50 Sit Ups, followed by 100 Double Unders. That completes one round. Your score is the time it takes to complete 3 Rounds.


The intended stimulus for this workout is high intensity. Let's crank it up!

Scales and Mods

Pull-Ups can be modified to Ring Rows or and Bent Over Row.

Double Unders can be modified to Single Unders at a 2 to 1 ratio. Or they can be changed to lateral hops over something 2 inches high.

Lets get it!!!

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