May 15, 2024 – Competition Program

Get Moving || Warm-Up
Five rounds at ascending effort of:
10/7 Calorie Row
*Pull-Ups*
10/7 Calorie Echo/Assault Bike
100 Foot Farmer Carry

*Pull-Ups*
Round 1: 15 Ring Rows
Round 2: 8-10 Strict Pull-Ups
Round 3: 10 Burpee Pull-Ups
Round 4: 10-15 Butterfly Pull-Ups
Round 5: 6-10 Bar Muscle Ups

A.
Option A:
Every minute, on the minute, for 15 minutes:
Station 1: 4-6 Strict Pull-Ups
Station 2: 2-3 Pullovers
Station 3: 3-4 Bar Muscle Ups
Station 4: Rest

Option B:
Ten unbroken sets for time of:
3 Strict Pull-Ups
2 Pullovers
1 Bar Muscle Up
*You can come down after the bar muscle up, but a set only counts if you perform the 3-2-1 unbroken.

B.
Every minute, on the minute, for 36 minutes (6 sets of):
Station 1: 200 Foot Shuttle Run (25 foot increments) + Max “A Jumps”
Station 2: Rest
Station 3: 6-8 Ring or Bar Muscle Ups + Max Calorie Row
Station 4: Rest
Station 5: 12-15 Toes to Bar + Max Calorie Echo/Assault Bike
Station 5: Rest

C.
Three rounds of:
30 Banded Crunches
100 Foot Suitcase Carry (each side)

Athlete Training Notes
A Jumps from2023 Dubai Fitness Championship
(See 1:07:22 on the video)

We’ve got a work/rest/work/rest/work/rest EMOM coming up today. Each working minute is a max effort station and then you’ll get a full minute off. Pick a rep range that you can complete unbroken for the gymnastics movements and then hammer down on the machine. Your goal today is to send it hard and challenge yourself on the first round and then try to maintain for the remainder of the EMOM.