Warm Up:
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, bike, or ski. Perform straight through on one machine OR switch after 1 minute.
– Rest :30 between sets.
2 sets:
5 elbow-to-instep/leg
10 scap pull-ups
10 single-leg toe touches/leg
10 kip swings
1 set:
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Specific Warm-Up:
Bar muscle-up progressions
WOD:
10 rounds for time:
3 bar muscle-ups
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Intended stimulus: 6-10 Minutes
Intermediate:
10 rounds for time:
1 bar muscle-up
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Beginner:
10 rounds for time:
5 ring rows
3 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Home Workout:
Bar muscle-up: Reps, kipping chest-to-bar or chin-over pull-ups, ring rows
Shuttle run: Reps, substitutions
Movement scaling options:
10 rounds for time:
2 wall walks
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Post-Workout Skill Work:
Accumulate:
30 strict chin-ups