General Warm Up (5-12)
2 rounds:
Bike 1:00 (:20 arms only, :20 legs only, :20 normal)
:20 Lunge Hold (Right leg forward)
10-15 Plate Bent Over Row
:20 Lunge Hold (Left leg forward)
plate row:
Specific Warm Up (12-20)
BMU:
10 Scap Pulllups
5 Kips
5 Big Kips (2″ hitch, become weightless)
4x kip, kip, pullup
5 Pullups
5 Chest to Bar Pullups
5 Hips to Bar
3-5 Jumping Bar Muscle Up
1-3 Bar Muscle Up
+
20 Walking Lunge Step
RXConditioning (22-40)
50 Walking lunge
15/10 Cal Bike
10 Bar muscle up
1:00 Rest
3 rounds for time.
Goal: Sub 14:00
Cap: 18:00
Intermediate:
50 Walking lunge
15/10 Cal Bike
7 Banded or jumping bar muscle up
1:00 Rest
3 rounds for time.
**BMU sub: Burpee + Chest to bar pull up (x 10)
Baseline:
25 Walking lunge
8/6 Cal Bike
10 Inverted row (bar) + 10 kneeling or wall push up
1:00 Rest
3 rounds for time.
(43-57)
Every :90 for 9 sets:
Set 1/4/7: 15-20 Deficit Pushups (hands on 45# plates)
Set 2/5/8: 100′ Dual KB Rack Carry (AHAP)
Set 3/6/9: 50′ Sled Push (AHAP)
*If the deficit is easy, feel free to stack more plates to make it more difficult
Deficit Pushup:
2:00 lying on back with feet elevated on a box or wall focusing on slow breathing.
(0-5)
Lunge, bike, muscle up! The goal is to execute the lunges walking around the gym, maybe slap each other some high fives as you go, ya know…fun! After you reach 50, the bike cals may feel a touch different than we prefer due to the fatigue and by the time we finish the bike we must find it in our upper body pulling strength to make it over the rig! Scale today so you can keep moving steadily but also try to find the hardest scaled version of the workout you can in order to get some sense of growth and improvement, not just a good “workout”. The goal is to develop, so consider: is your bar muscle up limited because of your upper body pulling strength? Or is it limited because you don’t know how to get over the rig through the skill that is demanded? If it is your strength, you may be best to scale to a deep kipping pull up and ring dips or bar dips. While if your limitation is the transition it will be great to refine it with banded bar muscle ups or jumping bar muscle ups to feel the transition happen and become better at going from below to above the rig!