Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video.
Intermediate Option:
Complete as many reps as possible in 12 minutes:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders
Beginner Option:
For time:
10 single-leg squats to a box above parallel
20 single-unders
20 single-leg squats to a box above parallel
40 single-unders
30 single-leg squats to a box above parallel
60 single-unders
Scaling:
If muscle-ups and double-unders are not yet developed, intensity is less important than facilitating practice and technical refinement. If you are proficient with muscle-ups and double-unders, attempt to finish quickly with minimal breaks.
Intermediate Option:
For time:
5 muscle-ups with minimal kip
50 double-unders
4 muscle-ups with minimal kip
40 double-unders
3 muscle-ups with minimal kip
30 double-unders
2 muscle-ups with minimal kip
20 double-unders
1 muscle-ups with minimal kip
10 double-unders
Beginner Option:
For time:
10 muscle-ups on low rings
50 single-unders
8 muscle-ups on low rings
40 single-unders
6 muscle-ups on low rings
30 single-unders
4 muscle-ups on low rings
20 single-unders
2 muscle-ups on low rings
10 single-unders
Complete as many rounds as possible in 20 minutes of:
20 single-under crossovers
10 burpee pull-ups
12 GHD sit-ups
Post rounds and reps to comments.
Goal: Conditioning + pulling endurance.
Notes From Michele:
This is our homage to the Open and Quarterfinals coming soon! It's a bodyweight workout that can make you dizzy!
Last year, we faced single-under crossovers and burpee pull-ups. Today, we're combining these two movements with one that will interfere by adding a large range of motion hip flexion. There is no rest unless you've practiced your single-under crossovers.
Slow and steady wins the race. These movements take various times and rushing, especially on the crossovers, can cause unnecessary mistakes. There's no real rhythm in this workout so you'll need to adapt to the speed of execution of each movement. The burpee pull-ups will eat up a lot of time, but if you move efficiently, creating the same steps for each rep, you will find the rhythm. The GHD sit-ups will feel the most chaotic since it's a high-velocity movement, but we can control that by taking a quick breath at the top of each rep and controlling our descent with the help of gravity. To help with proper mechanics and prevent dizziness, keep your gaze neutral and focus on a point far away from you such as where the wall meets the ceiling.
Scaling:
Intermediate option:
Complete as many rounds as possible in 20 minutes of:
4 x [4 single-unders + 1 crossover]
10 burpee jumping pull-ups
12 GHD sit-ups to parallel
The biggest sticking point in this workout is the technical demand of the crossovers. This is why we've split the work into short sets with one crossover at the end. If this is not a challenge, reduce the number of single-unders completed between crossovers until 20 total jumps have been accumulated. The pull-up bar should sit 2-3 inches below the wrists for the jumping pull-ups.
Beginner option:
Complete as many rounds as possible in 20 minutes of:
20 single-unders
6 up-down jumping pull-ups
12 AbMat sit-ups
Beginner athletes should start at a conservative pace. Approach this workout as you would a 5K run: You wouldn’t begin at a 400-meter sprint pace. Aim to keep the single-unders as smooth as possible; that’s your recovery time.
Resources:
How to Count Crossovers
The Burpee Pull-Up With Greg Amundson
The GHD Sit-Up
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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