Mobility & Activation
Hawaiian Squat x 5 reps per side
followed by …
Prone Plank Shoulder Circles x 10 reps each direction
Plank Shoulder Taps x 20 reps
Single Leg Hip Bridge
x 5 reps per leg
A.
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
25 Banded Face Pulls
20 Banded Good Mornings
10 Medball Squat Cleans
B.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + High Hang Clean + Jerk
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75%
C.
35-49:
Against a 12 minute clock:
Six rounds of:
4 Ring Muscle-Ups
6 Devils Press (50/35 lbs)
In remaining time. . .
Max Meter Row
Record time to complete 6 rounds and total meters.
50-54:
Against a 12 minute clock:
Six rounds of:
2 Ring Muscle-Ups
6 Devils Press (50/35 lbs)
In remaining time. . .
Max Meter Row
Record time to complete 6 rounds and total meters.
55-59:
Against a 12 minute clock:
Six rounds of:
4 Ring Dips or 6 Burpee Pull-Ups
6 Devils Press (35/20 lbs)
In remaining time. . .
Max Meter Row
Record time to complete 6 rounds and total meters.
60+:
Against a 10 minute clock:
Four rounds of:
2 Ring Dips or 4 Burpee Pull-Ups
6 Devils Press (35/20 lbs)
In remaining time. . .
Max Meter Row
Record time to complete 4 rounds and total meters.
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
Scaling Options for Ring Dips (choose one of the following):
Ring-Dip Scaling Options
Stationary Dips
D.
Every minute on the minute for 12 minutes:
Station 1: 45 second Prone Plank
Station 2: 15 V-Ups
Station 3: 30 second Hollow Hold
Station 4: 30 second Hollow Rocks
Athlete Notes:
Today we’ve got an open-esque style workout for you. The 12/10 minute time domain is something we see fairly common in the open. We also have been seeing a rise in two-part workouts. Most times they’re a workout followed by a lift, or vice versa, but today we’ve got a couplet followed by some effort :). If you’re comfortable and confident with your gymnastics abilities, your goal should be to hit the couplet unbroken. If you’re someone still learning to do muscle-ups, or this volume is going to be a little too high, give yourself a few attempts each round OR give yourself a time cap on the couplet so that you still get to enjoy the pain of finishing on a row! Our suggestion would be to give yourself at least 2 minutes on the row. The best part about this workout is that there’s no strategy on the row. There’s no need to pace. It’s the final piece of the puzzle, so finish as hard as you can and empty the tank! Get yourself to that dark place that we all go to when March rolls around!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Bulgarian Split Squats with a pause x 12 reps each leg
Rest as needed
*Pause 2″ above parallel for 2 seconds on the way up every rep
B.
One set of:
Kettlebell Ankle Pulses x 20 reps (each leg)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Front Weighted Pistol Half Squat x 3 reps @ 22X1 (right leg)
Interval 2 – Front Weighted Pistol Half Squat x 3 reps @ 22X1 (left leg)
*The goal is to lower your squat to parallel and hold for 2 seconds, but if this is too difficult then carefully descend to the lowest height you can still press up from.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Pistol Balance Pulses (front weighted if necessary) x 6 reps (right leg)
Interval 2 – Banded Pistol Balance Pulses (front weighted if necessary) x 6 reps (left leg)