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Friyahhhh 09082023

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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