1.) Practice higher skill gymnastics and practice cycling a moderate-to-heavy barbell.
2.) Avoid loading up or lifting to failure.
3.) Finish all movements in under :45.
Minute 1 | 3-5 Muscle-ups (Bar or Ring)
Minute 2 | 9 Front Squats (185/125#)
Minute 3 | 7 Push Jerks (185/125#)
– Score = loading used for front squats
and push jerks
Minute 1 | :30 Max Chest-to-Bar Pull-ups
Minute 2 | 9 Front Squats (135/95#)
Minute 3 | 7 Push Jerks (135/95#)
Minute 1 | 5 Push-ups + 5 Ring Rows
Minute 2 | 9 DB Front Squats
Minute 3 | 7 DB Push Jerks
:30 Banded Hamstring Stretch / Side
:30 Seated Wall Slides
20 Hollow Rocks
20 Arch Rocks
Finish each movement in :45 or less throughout the entire workout. RX 185/125# is a moderate-to-heavy loading for these movements. We should still be able to complete each movement in 1 set throughout the majority of the workout. Adjust the loading in the workout as needed to challenge yourself with a heavier weight that you can finish in 1 set throughout the majority of the workout. Use the same weight for the front squats and push jerks. We will spend more time on the barbell than on the rings and the rig during the warm-up. If you struggle with muscle-ups, today is a good day to avoid struggling with them. Pick a simple scale that lets you practice a gymnastic movement you feel confident and comfortable with. Use the level scaling options to help you find a scaling option that helps you balance difficulty with consistency of completing each round.
Your score is the loading used on the front squats and jerks.