0:00 – 4:00

For time:

30 Pull-ups

30 Back Squats, 135/95 lbs

* Rest 2 mins

6:00 – 10:00

For time:

20 Chest-to-bar Pull-ups

20 Back Squats, 155/115 lbs

* Rest 2 mins

12:00 – 16:00

For time:

10 Bar Muscle-ups

10 Back Squats, 185/135 lbs

Target Time each set: sub 3 minutes
Time Cap each set: 3:45 minutes
The stimulus for the workout today is moderate-high intensity while testing gymnastic and leg endurance. Athletes will be put through the gauntlet with this one on keeping big sets with gymnastics and grinding out reps on the squats. This will be tough, so ensure the proper scales are made so athletes finish within the time frame.

Pull Ups/Chest to Bar: For these two movements, we want to attack within our capacity to avoid muscle failure. Pull-ups will be more doable to complete unbroken since athletes will be fresh, but if they know their grip strength isn’t there, then plan on breaking it up into 2-3 sets (Pull-ups and Chest to Bar). Time is of the essence. We should aim to finish under 90 seconds on both to give more time for the squats.

Bar Muscle Ups: Athlete should be able to successfully complete bar muscle up reps without worrying about failing reps (even if itโ€™s only in singles). Athletes can modify this movement to bar muscle-ups from a box (set box height up so athletes chin is at bar height) or burpee chest to bar or burpee pullups. Be cautious of grip and make sure athletes focus on a strong swing with an explosive kip to launch up every time.

Rx+ Back Squat Weight
Back Squat: Weight ranges for reps. 30 Reps (50-60%), 20 reps (65-70%), 10 reps (75%+). These will feel heavier as the sets go on but the goal should be unbroken. Remember to remind athletes to stay tight in the core, breathe at the top and pause for a second to reset at the top of each rep. Speed on the first set should be fast and then look to slow down as weight increases to brace properly for load management.