Warm Up:
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work.
2 sets:
:30 band pull-aparts
10 up-downs
5-10 ring rows
10 box jumps or step-ups (20/24 in)
5 burpee box jump-overs
– Rest :10-:20 between movements.
Skill Work:
EMOM 5:
1-3 bar muscle-ups
WOD:
Complete as many reps as possible in 10:00 of:
2 chest-to-bar pull-ups
2 burpee box jump-overs (20/24 in)
4 chest-to-bar pull-ups
4 burpee box jump-overs (20/24 in)
6 chest-to-bar pull-ups
6 burpee box jump-overs (20/24 in)
… continue to add 2 reps to each movement in the sequence until time expires.
Intermediate:
Complete as many reps as possible in 10:00 of:
2 chin-over-bar pull-ups
2 burpee box jump-overs (20/24 in)
4 chin-over-bar pull-ups
4 burpee box jump-overs (20/24 in)
6 chin-over-bar pull-ups
6 burpee box jump-overs (20/24 in)
… continue to add 2 reps to each movement in the sequence until time expires.
Beginner:
Complete as many reps as possible in 10:00 of:
2 ring rows
2 burpee box step-overs (12/20 in)
4 ring rows
4 burpee box step-overs (12/20 in)
6 ring rows
6 burpee box step-overs (12/20 in)
… continue to add 2 reps to each movement in the sequence until time expires.
Home Workout:
Complete as many reps as possible in 10:00 of:
2 double-dumbbell bent over rows (30/50 lb)
2 burpee broad jumps (3 ft)
4 double-dumbbell bent-over rows
4 burpee broad jumps
6 double-dumbbell bent over rows
6 burpee broad jumps
– Continue to add 2 reps to each movement in the sequence until time expires.
– Perform the burpee broad jump similar to a bar-facing burpee, but over a 3-ft span of marked-off space.
Movement scaling options:
Chest to bar pull-ups: Chin-over-bar pull-ups, jumping chest-to-bar pull-ups, jumping chin-over-bar pull-ups, ring rows
Burpee box jump-overs: Height, burpee box step-overs, up-down box step-overs
Cool down:
1 set:
1:00 lat foam roll/side
1:00 calf foam roll/side