Tuesday September 28th

2 Rounds
:20 Deadhang from Pull Up Bar
10 Scap Pull Ups
10 Ring Row
2 Rounds
250/200m Row
15 Jump Squats
4-8 Strict Pull Ups or Banded Strict Pull Ups

Gymnastics Test
“Buzz Smiteyear”
For Time
Row 800/700m
60 Box Jump Overs 24/20″
50 Chest to Bar Pull Ups
40 Thrusters 95/65lbs
30 Bar Muscle Ups
Time Cap: 16 Minutes

For Time
Row 800/700m
60 Box Jump Overs 20/16″
50 Pull Ups
40 Thrusters 75/55lbs
30 Chest to Bar Pull Ups
Time Cap: 16 Minutes

For Time
Row 600/500m
40 Hops over Barbell or box step overs
30 Jumping Pull Ups
30 Thrusters 45/35lbs 20 Banded Pull Ups (most challenging version of pulling possible)

Feel: Muscular Overload/Gas
Pacing: Sustain
Target Score: Get to the final gymnastics movement before the time cap
Firebreather Score: Finish before the time cap

Scaling: see Scaled/Beginner options.

  • Pull ups should not exceed 5 minutes to complete.
  • The goal of this workout is for everyone to get the chance at Bar Muscle Ups with only the very best potentially finishing under the cap.

The first gymnastics pulling movement should be the “easier” of the two that the athlete performs. We have an Rx/Scaled/Beginner option because of the variance in gymnastics abilities, but there’s a good chance athletes will get stuck on the pull up bar which is acceptable because it’s a gymnastics test. Consider staggering start times by roughly 4 minutes, allowing time for athletes to row and spread out on the pull up bars/bar muscle up stations.

Workout is “for time” just so there’s no chance anyone gets back on the rower, but the majority of athletes should get time capped. The vast majority of athletes should get to the Bar Muscle Ups and have some time to work or attempt their first reps.