Begin with:

3 kipping pullups
10 kettle squats 25/35
400 m run

Add 3 pullups & 10 kettle squats and complete another round.  Continue adding 3/10 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 & kettle squats completed to comments. 

Workout Notes:


  1. That Kettle Squat is a very different thing from our normal GPP KB swing. Please see vid to the R for explanation.
  2. Get those squats to parallel! 
  3. Pull the KB down at belly button height. 
  4. 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.
  5. 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!
  6. 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. 
  7. The GPP Jumping Pullup.
  8. How to do a Kipping Pullup.

Musings ...

Starting the September 10 Day Shred Monday! Join us! See vid for details.