This “cheat” derives from a powerful and athletic reversal of hip direction—like that of the clean and the snatch—and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it.
Watch The Kipping Pull-UpBarbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between rounds.
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Scaling:
This is a classic benchmark workout with the goal of staying relatively consistent each round. If unable to finish each movement in 3 sets or less, decrease the reps by 5-10 per movement.
Beginner Option:
3 rounds, each for time, of:
10 ring rows
15 push-ups
20 sit-ups
25 squats
Rest precisely three minutes between rounds.
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