L-Sit Ring Pull-Up, Pistol, Double-Under, Sit-Up, Lunge, and Push-Up
Tuesday, November 3rd, 2026
Skill / Gymnastics//Rounds for Time
Rx
Strength L-Sit Ring Pull-Ups 4 sets of 6-10 4 Rounds for Time 20 Alternating Pistol Squats 30 Double-Unders 20 AbMat Sit-Ups 30 Double-Unders 20 Alternating Jumping Lunges 30 Double-Unders 20 Hand-Release Push-Ups 30 Double-Unders
Level 2
Pistol Squats to a Box 20 Double-Unders per set
Level 1
20 Alternating Box Step-Ups 60 Single-Unders per set 20 Alternating Reverse Lunges Knee Hand-Release Push-Ups
Goal: Build strict pulling and compression strength, then train high-volume bodyweight stamina and jump-rope consistency.
Stimulus: Keep the ring pull-ups strict and controlled. Choose movement variations that allow steady rounds, short breaks, and consistent jump-rope sets without repeated misses.
Movements
l-sit-ring-pull-uppistol-squatdouble-underabmat-sit-upjumping-lungehand-release-push-up
Equipment
ringsjump-ropeabmatbox