Strict, upper-body pulling and pushing capacity.
High skill with a lot of grip fatigue.
Maintain the strict nature of the muscle-up and keep the double-unders to less than 1:00 each round.
5 strict muscle-ups
4 strict muscle-ups
3 strict muscle-ups
2 strict muscle-ups
1 strict muscle-up
5 strict chest-to-bar pull-ups / pull-ups
4 strict chest-to-bar pull-ups
3 strict chest-to-bar pull-ups
2 strict chest-to-bar pull-ups
1 strict chest-to-bar pull-up
5 banded strict pull-ups / ring rows x 2
4 banded strict pull-ups
3 banded strict pull-ups
2 banded strict pull-ups
1 banded strict pull-up
:20 push-ups on rings (advanced archer push-ups)
– Rest :10
:30 lacrosse ball roll/foot
:30 lacrosse ball lat/side
WHITE BOARD BRIEF
Target time | 8:00-12:00
Today’s workout is a combination of some very technical movements. The double-under we see a lot, but the strict muscle-up is a skill that we practice less often. It might seem daunting, but we’re going to practice building up to it during the warm-up to see how everyone reacts.
Ask your class who has strict muscle-ups, kipping muscle-ups, and 10+ strict pull-ups. These are your athletes who may attempt the workout Rx’d. Tell everyone else to work on the low rings with the drills we practice.
The double-unders shouldn’t take longer than a minute each round especially toward the end. This means we should spend around 1:00-1:30 on the strict muscle-ups in each round.
Today, we’ll scale the double-unders with 1:00 of attempts, or we’ll work on more complex variations of singles that will be practiced in the warm-up.
We want everyone to strike a balance between getting a good workout in, but not ripping through a scaled movement that isn’t challenging. Go hard, but find a challenging scaling option that doesn’t allow for a sprint.