Thursday October 14th

Warm up
Run 400m
20 Scap Pull Ups
20 kip swings
20 Empty Bar Thrusters *never ever drop and empty bar, 7 years bad luck
** There are bar muscle up kip swings in the skill/strength today. on a bar muscle up you are jumping into the bar from a foot or two away and going for that big kip

Strength Skill
Goal today is to teach everyone the pre-requisite skills to a bar muscle up, regardless of current capacity. If an athlete is unable to continue at any stage, continue practice the most advanced version they were able to complete successfully. If you are practicing kipping the whole time, that’s fine. that’s first step.
*if you have muscle ups, try to dial in your form and keep tighter gymnastics positions with no chicken wings even that means slowing the heck down and not completely the entire movement. Sometimes you have to take 1 step back to take 2 forward.

2×3 Big BMU kips, as singles
2×3 Big Kips + Knees up
EMOM 5 Minutes 1-3 Perfect BMU

Wod- get out your whiteboards today to keep track of these rounds

Thruster 95/65lbs

Bar Muscle Up

Performed as: 21/8, 18/7, 15/6, etc.

This a workout where you need to find that balance of leaving ego at the door and challenging yourself. You are going to completely miss the stimulus of this if you scale it wrong

Feel: Gas
Pacing: Sustain
Target Score: 11-16 Minutes
Firebreather Score: Sub-10 Minutes


  • Thrusters: Should never exceed 3 sets. First set of 21 should be doable unbroken at the chosen weight.
  • Bar Muscle Ups: May be scaled in volume or modified to the most difficult bar-pull variant an athlete can perform (chest to bar pull up, chin over bar pull ups, etc.). We’d like to see all rounds of BMU or BMU variation done in 1-3 sets. Too easy and this is only a thruster workout, to difficult and athletes stand around.

Coach Focus: For athletes with bar muscle ups, but maybe not 35 in a “gas” workout, reduce reps to allow them to practice. This may be something like performing 4-4-3-3-2-2-1-1-1, or repeating a set of 2-4 reps every round.

This is a nasty workout when it comes to volume of thrusters. scale weight/reps if needs starting at 18 and adding one rep to the end will reduce volume by 20 reps

No extra work today. plenty of fitness was achieved.