Workout 11284

Created: July 22, 2025

Description:

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
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.
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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Scaling/Comments:

Reduce the loading of the dumbbell.

Number of Times Completed: 0