Specific Warm-Up:
2 sets:
1 bar muscle-up
100-meter row
:15 rest
– Use workout variations.
WOD:
7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
– Row 150 m after each round.
Intended Stimulus: 6-12 Minutes
Intermediate:
7-6-5-4-3-2-1 reps for time of:
Jumping bar muscle-ups
– Row 150 m after each round.
Beginner:
7-6-5-4-3-2-1 reps for time of:
Foot-assisted pull-ups
Foot-assisted dips
– Row 150 m after each round.
Home Workout:
7-6-5-4-3-2-1 reps for time of:
Burpee + wall walk
– Run 150 meters after each round.
Movement scaling options:
Bar muscle up: Reps, jumping bar muscle-ups, jumping chest-to-bar pull-ups, foot-assisted pull-ups and/or dips
Row: Distance, substitutions
Post-Workout Skill Work:
3 sets:
10-20 GHD sit-ups