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General Warm Up (5-12)
3 rounds:
5 Inchworm
10 Banded High Pulls
20 Plate Hops
10 Banded Bradford Press
Specific Warm Up (12-25)
Dubs:
30 Singles
15 Right/ 15 Left Singles
20 Backward Singles
20 Double Unders (or 10 attempts)
Wall Walk:
:20 HS Hold (wall facing)
2 Wall Walk
BMU:
10 Small Kip
5 Big Kip (2″ hitch)
5 Pullup
5 Hips to Bar
then…
Hit skill work
(25-37)
12:00 Clock…
Accumulate 20-30 Bar Muscle Up
*Options*
1) RX
–if you’re good at these, do as many unbroken as you can each attempt. Focus on good movements even when under fatigue
2) Technique
–Focus on quality movement. Aim for singles or smaller sets RX, or add bands to perfect movement pattern
3) Skill/Strength
–20-30 jumping muscle ups
OR
–20-30 Pullups and 20-30 dips (you can add bands if needed)
OR
–40-50 Ring Rows and 40-50 Pushups (hard options to build strength)
(40-60)
10 rounds for time.
28 Double Under
4 Bar muscle up
2 Wall Walk
Goal: Sub 15:00
Cap: 20:00
Intermediate: 15 Double Under, 2 Bar muscle up (or 4 banded/ jumping).
Baseline: 28 single unders, 4 supported pull ups (band, leg supported, inverted rows, 1 partial wall walk)
(if done early)
1:00 Banded Tricep Overhead Stretch (each side)
(0-5)
No load, no problems. No weights in sight today. The goal is to refine double under and bar muscle up skills prior to the workout and then we get after a 10 rounder that brings unique challenges as we fatigue. Focusing on double unders may seem easy when fresh but as the grip and shoulders fatigue from the wall walks and bar muscle ups, the jump rope can sometimes turn into an unexpected sticking point. If you have any bar muscle ups, it’s best to scale the volume down and do the RX movement in order to enhance it before you go down to something easier just to do more reps. The same type of consideration should be made with double unders. We know how frustrating that skill can be, but if you can do any, then do some in the workout, otherwise they will simply not get better. Be creative with how and when to scale by using different reps schemes or doing 10 single unders and 4 double unders or combo’s similar.