Mobility, Activation & Warm-Up
Two sets of:
Shoulder Mash x 30 seconds per side
Shoulder Circles x 10 reps each direction
Banded Presses x 10 reps
and then …
Dirty 30 Warm-Up (this is a warm-up, not a workout, so keep it low intensity)
30 Cal Bike
30 Air Squats
30 Push Ups
30 Strict Pull Ups (use a band if needed) or Ring-Rows
A.
Muscle-Up Skill Work Practice
Three sets of:
8-10 Ring Swings
Followed by…
Three set of:
5 Rowing Transition Lifter on Low Rings
Rest as needed
Followed by…
Every minute, on the minute, for 5 minutes:
2 Jumping Ring Muscle Ups + 15 Second Top of Ring Hold (if you can’t do jumping ring muscle-ups then do 10 Ring Rows + 15 Second Top of Ring Hold)
B.
Bar Muscle-Up Skill / Prep Work
Two sets of:
5 Target Reach Swings
Rest 30 seconds
10 Kipping Knees to Chest
Rest 60 seconds
Followed by…
Option 1:
Five sets of:
Box Jump to Full Support + Descend to Air Chair Swing
Rest as needed
Option 2:
Five sets of:
Baby Butterfly Pull-Ups x 5-7 reps
Rest as needed
C.
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 50 Second Sandbag OR Double Kettlebell Front Rack Hold
Station 2: 10 Burpee Broad Jump
Station 3: 7 V-Ups + Max Bar Muscle-Ups OR Chest to Bar Pull-Ups OR Chin-over-the-Bar Pull-Ups
Station 4: Rest
Rest until the 20:00 mark, then…
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 12/10 Calorie Row (60+: 10/8 Calorie Row)
Station 2: 200′ Shuttle Run
Station 3: 3 Bar Muscle Ups OR 6 Chest to Bar Pull-Ups OR 9 Chin-over-the-Bar Pull-Ups + Max V-Ups
Station 4: Rest
Cooldown
5 Minutes of Easy Bike followed by 5 Minutes of Stretching
Banded Lat Stretch
Banded Tricep Stretch
Banded Pec Stretch
General Notes
Skill Work
Take your time on the skill work and please, if you’re having some trouble with a certain skill then film yourself doing these drills and/or attempting the skill and upload it to our FB group. We are happy to help provide coaching feedback!
Conditioning
This is a bit of trickery today. 🙂 This may look easy on paper but it is deceivingly tough. The hold at station one will challenge your back endurance as well as breathing ability. Try to lay back a bit when holding onto the sandbag and keep your breathing as calm as possible. Burpee broad jumps next for all you Hyrox loving peeps! No set distance on the broad jump – just make sure both feet leave the ground and land at the same time. Station 3 is up to you and what you’d like to work on. If you want to mix it up too that’s fine! The v-ups are just there to honestly limit the volume so you’re only working for about 45 seconds instead of 60 seconds. Full minute of rest to reset. After the last set you’ll rest for a total of 4 minutes. Then you’ll go into the second portion of the emom that is set reps. Challenge yourself to start on the top of each minute, no matter how tired you are.
Please make a note in the comments with what movement(s) you selected for the workout.
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Customization for Pull-Ups (choose one of the following options)
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted Pull-Ups
Timeline
0:00-15:00 – Warm-Up
15:00-25:00 – Ring Muscle-Up Skill Work
25:00-35:00 – Bar Muscle-Up Skill Work
35:00-40:00 – Transition
40:00-76:00 – Conditioning
76:00-90:00 – Cooldown