apj Kipping pull-up seminar Sunday morning in Northampton at 9.00 a.m.! 

  • (There will still be a 9.00 a.m. WOD and a 10.15 a.m. WOD)

Come learn more about pull-ups with Coach Ari! Prerequisites are 5 dead hang pull-ups for men, and 3 dead hang pull-ups for women. This is a part of PVCF's Monthly Skill Series. Free to all of our members! (The photograph above is of PJ!)



Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: 2 rounds of the Standard Warm-up (10 minutes)

2. “Tabata Something Like This and That”

In Teams of 2:

  • Tabata Cal Row
  • Rest 4 min.
  • Tabata Air Squats
  • Rest 4 min.
  • Tabata Sit-ups
  • Rest 4 min.
  • Tabata Burpees
  • Rest 4 min.
  • Tabata Cal Row

Tabata is 8 intervals of :20 work/:10 rest

Only one partner works at a time, other partner counts reps for working partner while they rest. Score is total reps per tabata.

LIII: as Rxd LII: as Rxd, scaled box burpee as needed LI: no more than 8 air squats per :20 work interval, no more than 8 situps per :20 work interval. scale burpee as needed, work on proper push-up in the burpee each :20sec work interval.



Have fun!