Primary Training Session
Get Moving || Warm-Up
Three sets of:
12/9 Calorie Machine of Choice
8 Strict Pull-Ups
12 Push-Ups
16 Russian Kettlebell Swings
20 *Squats*
Rest 60 seconds between sets
*Set 1 – Alternating Cossack Squats
*Set 2 – Jumping Air Squats
*Set 3 – Alternating Pistol Squats
A.
Five sets of:
3-Position Clean @ 50-60%
(Hang Clean + Hang Clean Below Knee + Clean)
Rest as needed
Followed by…
Five sets of:
3 Power Clean + 1 Front Squat @ 70-75% of 1-RM Clean
Rest as needed
Followed by…
Five sets of:
Power Clean + Clean @ 75-80%
Rest as needed
B.
Two sets of:
Supine Overhead Plate Reach x 10 reps
Followed by…
Two sets of:
4-5 Bar Muscle Up on Sliders
Followed by…
Two to Three sets of:
5 Air Chair Swings (from pull-up bar)
Followed by…
Two to Three sets of:
4-5 Target Reach Swings
Rest as needed
Here’s an extra video to watch from Coach Travis!
C.
Three rounds for time of:
15/12 Calorie Assault Bike
7 Bar Muscle Ups
200 Meter Run
7 Ring Muscle Ups
*Substitute 12-15 Chest-to-Bar Pull-Ups for Bar Muscle Ups
*Substitute 7 Burpee Pull-Ups for Ring Muscle Ups
D.
Three sets of:
8-10 Supinated Grip Bent Over Barbell Rows @ 1111
Rest 60-90 seconds
E.
Three sets of:
15 Weighted Side Bends (each side)
100 Foot Sandbag Shoulder Carry (each side – 100/70)
Athlete Notes:
Today’s workout is all about gymnastics volume accumulation. You’re going to be doing 42 total muscle ups over the course of this workout. If you’re a gymnastics champ then this is your moment to shine! We want to see how well you can push here and if you can push to do them unbroken. The run and the bike are essentially irrelevant in this workout. They’re just your short opportunity to shake your arms out and give the next gymnastics movement a go. If you’re someone who is struggling with muscle ups, that’s ok, but for the sake of a workout we’d recommend practicing your muscle ups prior to the workout, and then following the substitutions for the actual workout itself! Let us know in the comments what went well and if you surprised yourself with anything!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
For time:
5k row
This will be performed as follows:
700 meters at your target 5k pace + :06-:08/500m
300 meters @ 2-3k pace
Sandbag and Strength Option
For time:
Accumulate 6 minutes in a sandbag bearhug hold (150/100)*
*Every drop = 20 Toes to Bar