1.) RX’d athletes should aim to perform sets of 5+ reps on the bar muscle-ups.
2.) Get as much bar muscle-up practice as possible without running over the workout time goal.
3.) Plan a rep strategy for the bar muscle-ups in order to avoid failing reps.
4.) Complete the 400m run in 2:10 or less
25 Bar Muscle-ups
15 Bar Muscle-ups
25 C2B Pullups
15 C2B Pullups
25 KB Swings (26/18#)
ON A 5:00 CLOCK
Shoulder Taps in Handstand or Pike
1:00 Press-up Stretch
1:00 Banded Pull Aparts
Target | 10:00-17:00
Bar Muscle-ups | Complete in 6 sets or less
Pay attention to how your shoulders are feeling today. Adjust the bar muscle-ups as needed to stay within today’s time goal. This workout can quickly run away from us today. The sit-ups, though easy, will significantly interfere with the midline requirement for the muscle-ups. On top of that, the total muscle-up volume will be challenging. If you plan on taking this workout on RX’d then you should have the ability to perform repeated sets of 5 bar muscle-ups. If not then consider scaling the reps so you can finish each set of bar muscle-ups in 6 sets or less. We don’t want to spend more than 4:00 on the set of 25 bar muscle-ups or 3:00 on the set of 15 reps. If you can perform bar muscle-ups and are worried about getting stuck on them, then consider performing 4:00 of attempts on the 25-set and 3:00 of attempts on the 15-set. We challenge you to take the 400m on hard, try not to pace it. If you end up pushing too hard on the run you can get some extra “rest” on the sit-ups.