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Keep the dumbbells light enough to move unbroken or in very small sets, and use a banded or jumping pull-up option if needed. This is a great fit for intermediate athletes chasing a fast, gritty 21-15-9 effort without turning the pull-ups into a grind. Inspired by today's trends — CrossFit's Workout Of The Day.
Simple Shift
- 21 Dumbbell Box Step-Over @ 40lb
- 21 Pull-up
- 15 Dumbbell Box Step-Over @ 40lb
- 15 Pull-up
- 9 Dumbbell Box Step-Over @ 40lb
- 9 Pull-up
EQUIPMENT
dumbbellspull-up bar
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