Warmup
Tabata
Bar hold deadbugs
Wipers
Strength
EMOM 6
5 DEADLIFTS
55-60-65-70-75-80%
1 Seated high box jump
Touch n go or reduce weight !
WOD
RX
AMRAP 7:
Max bar muscle-ups
– Perform 4 burpee box jumps (20/24 in) at the start of each minute including the start of the workout.
level 2
Max jumping bar muscle-ups
– Perform 4 burpee box jumps (20 in) at the start of each minute including the start of the workout.
level 3
AMRAP 7:
Max jumping pull-ups
– Perform 4 burpee box step-ups (12 in) at the start of each minute including the start of the workout.
ABOUT THE WORKOUT
INTENDED STIMULUS
At least one bar muscle-up each minute.
Start with larger sets and reduce reps each minute to avoid failure.
Advanced athletes aim for 30 + bar muscle-ups. Discourage beginners from accumulating excessive volume based on their fitness level.
Finish the burpee box jumps in :35 or less.
SKILL WORK
Pre-workout:
EMOM 8::
10-:20 handstand hold wall
Free standing practice if you can.
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