100 Single Unders
10 Kip Swings
10 Squats (light sandbag or light DBs on R2) 5 Strict Pull Ups
10 Squats (light sandbag or light DBs on R2)
30 Bar Muscle Ups in as few sets as possible Rest no more than 3:00 between big sets
12 minute cap
15 Bar Muscle Ups in as few sets as possible Rest no more than 3:00 between big sets
12 minute cap
EMOM 12 Minutes
1-3 Bar Muscle Ups, r Assisted Bar Muscle Ups
(band, jumping, etc)
**Read scaling options!!!!!!
Every Minute until 80 Sandbag Cleans have
been completed, alternating minutes with a partner:
10 Pull Ups
Max Sandbag Cleans 150/100lbs in remaining time
14 minute cap
Rest: No More than 3 Minutes
Coach Focus: We are looking to help our athletes improve their efficiency in this movement,
regardless of which track they slot into. Coaches should help their athletes pick the correct
option. Option 1 should be athletes who can consistently hit 7+ Bar Muscle Ups. Option 2 should be
athletes who can consistently hit 4+ bar muscle Ups. Option 3 is for everyone else.
Additional Notes/Resources: Teaching the Bar Muscle Up Kip
Feel: Gas Pacing: Reach
Target Score: 11-14 minutes (5-7 Sandbag cleans/minute) Firebreather Score: Sub-10 Minutes (8
- Pull Ups: Should not exceed 2 quick sets, or :20 at most. Reduce to as few as 5 reps
or scale with ring rows or jumping pull ups. Avoid bands due to the slow transition.
- Sandbag: Should allow for consistent reps, but should keep athletes in the 4-8
reps/minute range. If SB are not available modify to clean and jerks at 135/95lbs.
Coach Focus: With today’s alternating workout, when it’s the working partner’s turn to move, they
need to be moving quickly. Pull up should not exceed :20 of work , leaving
:40 per round for the SB cleans. On the sandbag it’s critical that athletes move consistently so
they do not “blow up” after a few s up by fitness to ensure both partners get a challenging