Warm Up:
1 set:
10 PVC pass-throughs
10 torso twists/direction
10 leg swings/leg
10 lateral leg swings/leg
200-meter run
1 set:
10 PVC pass-throughs
10 scap pull-ups
10 ring rows
10 scap push-ups
10 push-ups
200-meter run
Specific Warm-Up:
Bar Muscle Up Progression
WOD:
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
Intermediate:
Every 3:00 for 5 sets:
200-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up
Beginner:
Every 3:00 for 5 sets:
200-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups
Home Workout:
Every 3:00 for 5 sets:
200-meter run
7 dumbbell bent-over rows
5 dumbbell hang power cleans
3 dumbbell hang power snatches
– Use two dumbbells for each movement.
Movement scaling options:
Run: Distance, substitutions
Chin over ball pull up: Reps, jumping chin-over-bar pull-ups
Chest to bar pull up: Reps, jumping chest-to-bar pull-ups
Bar muscle up: Reps, chin-over-bar pull-ups, ring rows
Post-Workout Skill Work:
Accumulate:
50 hand-release push-ups