Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Various type of band pull aparts Red/Orange
:10 Rest
:20 Bumper plate Situps
2 Sets of:
10 single-unders
10 slow single-unders
10 fast single-unders
10 single-leg single-unders/side
10 backward single-unders
5 side plank reach-throughs/side
5 single-arm ring rows/side
8 sets:
:20 alternating archer push-ups on rings
– Rest :10
2 sets:
1-2 strict muscle-ups
25 double-unders
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
INTERMEDIATE
For time:
5 strict chest-to-bar pull-ups
50 double-unders
4 strict chest-to-bar pull-ups
40 double-unders
3 strict chest-to-bar pull-ups
30 double-unders
2 strict chest-to-bar pull-ups
20 double-unders
1 strict chest-to-bar pull-up
10 double-unders
BEGINNER
For time:
5 banded strict pull-ups
50 single-unders
4 banded strict pull-ups
40 single-unders
3 banded strict pull-ups
30 single-unders
2 banded strict pull-ups
20 single-unders
1 banded strict pull-up
10 single-unders
:30 lacrosse ball roll/foot
:30 lacrosse ball lat/side
9:00-15:00
Strict, upper-body pulling and pushing capacity.
High skill with a lot of grip fatigue.
Maintain the strict nature of the muscle-up and keep the double-unders to less than 1:00 each round.