Beyul Training

Workload:

Pull-up
*Work up to a heavy single. Then perform 3 sets of 10 at bodyweight.

Then:

2 Rounds of:

4 Intervals of:
30s Double Rope Whip
30s Rest

2 sets of:
12 Glute-Ham Sit-ups
12 Kettlebell Swings (Full Extension 55/35lbs)

Notes: If you don’t have a weighted pull-up perform 5 sets of 10 with assistance. Rest appropriately between sets. If you weighted pull-up isn’t very high perform the sets of 10 with assistance. You don’t want to break up with the sets of 10.

For the second part you perform 4 intervals of the rope and then go directly into 2 sets of the sit-ups and swings. Once done you repeat for another round.

Be careful about the glute-ham sit-ups. If you are not familiar with the movement do not lower your body past parallel. You can sub out knees-to-elbows or weighted sit-ups.