General Prep, Mobility and Activation Work
3 Sets: For Quality
250/200m Row
15 Banded Good Mornings
10 Bulgarian Ring Rows
:15 Hollow Hold
:15 Arch Hold
10 alt scorpions
Then Go Through Bar Muscle-Up Progressions and Build towards working loads on the Deadlift
Gymnastics Progression
Bar Muscle-Up Progression
Box Jumping Bar Muscle-Up
Banded Bar Muscle-Up
**Take time to build up and go over your deadlift. we want to see everyone practicing great deadlift form before we start and building slowly, not taking big jumps
“The Oracle”
3 Rounds for Time
12-9-7 BMU
500/450m Row*
24-18-14 Deadlift
Barbell: 205/145lb, 93/66kg
|Level 2:
3 Rounds for Time
24-18-14 Pull-Ups
500/450m Row*
24-18-14 Deadlift
Barbell: 155/105lb, 70/48kg
Level 1:
3 Rounds for Time
24-18-14 Jumping Pull-Ups
400/350m Row*
24-18-14 Deadlift
Barbell: 95/65lb, 43/30kg
Masters 55+:
3 Rounds for Time
24-18-14 Pull-Ups
500/450m Row*
24-18-14 Deadlift
Barbell: 135/95lb, 61/43kg
Goal: Finish between 9–13 minutes
Time Cap: 16:00
Stimulus: Grip-intensive push through high-skill gymnastics and pulling stamina
RPE: 9/10
Primary Objective: Manage grip fatigue to preserve bar muscle-up quality and maintain deadlift mechanics under duress
Secondary Objective: Hold consistent 1:45–2:05 row splits while transitioning quickly between stations
Workout Strategy:
“The Oracle” tests your ability to sustain power output while navigating high-skill interference. Open the bar muscle-ups with composure, go for clean sets (e.g., 4-4-4, 3-3-3) and avoid redlining. Transition quickly into the row and hold a strong, controlled pace. Use the row to reset your breathing before attacking the deadlifts in strategic sets: 10-8-6 or 12-12 early on, tapering to fast sets of 3 if grip starts to go. As the reps descend, the intensity should rise. Round 3 is where you’ll make up time, push your transitions and fight for clean, efficient reps across all movements.
Movement Modifications:
Deadlift: Reduce load or reps (e.g., 18-12-10) for athletes building strength or managing lower back fatigue
Bar Muscle-Ups: Scale to banded bar muscle-ups, box bar muscle-ups, or chest-to-bar pull-ups as primary scales. For those still developing even more, let’s move to jumping pull-ups + push-ups for the same rep numbers.
Row: Modify 1000/900 Bike Erg, 30/22 Calorie Echo or adjust total volume to 400/350m.