Regionals 10.4 (Asia)

21-15-9 Complex

For Time8 Deadlifts (155/105 lb)7 Cleans (155/105 lb)6 Snatches (155/105 lb)8 Pull-Ups7 Chest-to-Bar Pull-Ups6 Bar Muscle-Ups6 Deadlifts (155/105 lb)5 Cleans (155/105 lb)4 Snatches (155/105 lb)6 Pull-Ups5 Chest-to-Bar Pull-Ups4 Bar Muscle-Ups4 Deadlifts (155/105 lb)3 Cleans (155/105 lb)2 Snatches (155/105 lb)4 Pull-Ups3 Chest-to-Bar Pull-Ups2 Bar Muscle-Ups
For Time
8 Deadlifts (155/105 lb)
7 Cleans (155/105 lb)
6 Snatches (155/105 lb)
8 Pull-Ups
7 Chest-to-Bar Pull-Ups
6 Bar Muscle-Ups
6 Deadlifts (155/105 lb)
5 Cleans (155/105 lb)
4 Snatches (155/105 lb)
6 Pull-Ups
5 Chest-to-Bar Pull-Ups
4 Bar Muscle-Ups
4 Deadlifts (155/105 lb)
3 Cleans (155/105 lb)
2 Snatches (155/105 lb)
4 Pull-Ups
3 Chest-to-Bar Pull-Ups
2 Bar Muscle-Ups

Regionals 10.4 (Northeast)

For Time10 Power Cleans (185/115 lbs)30 meters Load the Sled (45/25 lbs)20 calories Ski30 meters Sprint30 Power Snatches (95/65 lbs)30 meters Load the Sled (45/25 lbs)40 Burpees30 meters Push Loaded Sled (90/50 lbs) on High Bars50 Kettlebell Swings (55/35 lbs)30 meters Push Loaded Sled Back60 Double-Unders30 meters Sprint (to finish line)
For Time
10 Power Cleans (185/115 lbs)
30 meters Load the Sled (45/25 lbs)
20 calories Ski
30 meters Sprint
30 Power Snatches (95/65 lbs)
30 meters Load the Sled (45/25 lbs)
40 Burpees
30 meters Push Loaded Sled (90/50 lbs) on High Bars
50 Kettlebell Swings (55/35 lbs)
30 meters Push Loaded Sled Back
60 Double-Unders
30 meters Sprint (to finish line)

Regionals 12.4

For Time50 Back Squats (135/95 lbs)40 Pull-Ups30 Shoulder-to-Overheads (135/95 lbs)50 Front Squats (85/65 lbs)40 Pull-Ups30 Shoulder-to-Overheads (85/65 lbs)50 Overhead Squats (65/45 lbs)40 Pull-Ups30 Shoulder-to-Overhead (65/45 lbs)
For Time
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder-to-Overhead (65/45 lbs)

Tuesday 240507

Tuesday 240507

Guest Programmer – Rob Lawson
April 30-May 12, 2024

For time:
800-meter run
30 burpee bar muscle-ups
800-meter run

Post time to comments.

Scaling:
Thirty bar muscle-ups for time is a well-known benchmark. Today, we’ll add a burpee to each bar muscle-up and sandwich them between 800-meter runs. This is a nice progression from the burpee pull-ups we saw on 240430.

The burpee bar muscle-up is a forgotten tool when developing bar muscle-up capacity because effectively, you’re doing 30 single bar muscle-ups. The first bar muscle-up of a set is arguably the hardest, as when you come down from the top of the first rep, you can naturally generate more swing and a bigger kip into consecutive reps. Today, the goal is to make that first bar muscle-up a little easier by practicing it 30 times.

The first 800-meter run should raise the heart rate, and the burpee will cause core fatigue and pushing redundancy with the bar muscle-up, so this workout does get grimy. The burpee quickly becomes a mental test of making sure you keep moving. Finishing with the run means we can let loose and push the pace — aim to finish the last 800 meters faster than the first.

A great goal is to complete this workout in sub-15 minutes, and those who really want to push can aim for the 10-minute mark.

Intermediate option:
For time:
600-meter run
30 burpee jumping bar muscle-ups
600-meter run
*Use a pull-up bar that is elbow height when your arms are overhead.

Beginner option:
For time:
400-meter run
20 burpee low-ring muscle-up transitions
400-meter run
*Perform a burpee, and then a single low-ring muscle-up transition.

Resources:
The Burpee
The Kipping Bar Muscle-up
Burpee Bar Muscle-ups With Heber Cannon
Learn More About Guest Programming

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