Mobility and Body Heat (4 minutes)
2:00 Cardio Choice
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
:30/:30 Deep Lunge Ankle Mobilization
:30/:30 Banded Front Rack Stretch
General + Specific Prep (4-6 minutes)
2 Sets:
8 Box Step-Ups + 6 Box Jumps (Step-Down)
6 Tall Muscle Cleans + 6 Barbell Front Squats
:15 second Passive Hang + :15 second Active Hang
8 Ring V-Outs
8 Ring Rows
Then Go Over
Toes to Bar
Chest to bar
Muscle up progressions
Workout
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Toes to Bar
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Chest to Bar Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Bar Muscle Ups
Box: 24in/20in
Barbell: 95/65lbs (43/30kg)
Level 2:
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Toes to Bar
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Burpee Pull-Ups
Box: 24in/20in
Barbell: 95/65lbs (43/30kg)
Score: Time
Level 1:
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Abmat Sit-Ups
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Jumping Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Burpee Jumping Pull-Ups
Box: 24in/20in
Barbell: 45/35lb, 20/15kg
Goals / Stimulus / Objectives
Goal: 18:30 – 25:00
Time Cap: 25 minute Time Cap
Stimulus: Open Style 3 Part Workout with escalating gymnastics complexity.
RPE: 8/10
Primary Objective: Push the Early Rounds
Secondary Objective: Intelligent Bar Muscle Up Approach
Coaches Notes and Strategy
Today’s workout will be an Open style ascending skill piece, but the fitness demand will be high here. The early rounds of gymnastics are on the approachable side in this setup, and the one massive set of bar muscle ups is our standout separator at the end. Look to tackle the gymnastics sets here with smart breaks from the get-go in order to have enough in the tank to tackle that last big set of Bar Muscle-Ups well. Listen to your lower body during the box jump and front squat combo, especially in the 18s here!