Wind Sprints

How to do it

1. 01Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.
2. 02Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3
3. 03Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible.
4. 04Continue alternating between legs until the set is complete.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.