30 Pull Ups
90 Sit Ups
270 Double Unders

MAx: 15 pull ups (band), 90 attempts
MVx: 30 ring rows, 60 sit ups, 270 singles

GOALS + GUIDANCE: This chipper style workout will test your grip endurance, midline stamina, and coordination. The pull-ups should be done in big, efficient sets if possible, breaking into manageable chunks early like 10/10/10 or 12/10/8. The sit-ups are high volume, so find a steady rhythm and keep moving without long pauses. For the double unders relax your shoulders, stay calm, and break only briefly if needed (sets of 27 to 54 with purposeful breaks and timed/short rests). Target 9 minutes (cap at 12).