Monday 020429

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

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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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Tuesday 010306

Tuesday 010306

200 sit-ups no matter how long it takes. Make them nice!
Stretch thoroughly. Used as a rest to slow down pace and come in to the next phase relatively fresh.
Do 50 dips, with or without assistance. This is a 50RM set, i.e., ideally, 51 should be impossible.
Immediately, run for ten minutes on a “windsprint” bike or a stairclimber at max level.
Rest as needed.
Do 35 dips, with or without assistance. This is a 35RM set, i.e., ideally, 36 should be impossible.
Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.
Rest as needed.
Do 20 dips, with or without assistance. This is a 20RM set, i.e., ideally, 20 should be impossible.
Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.
200 sit-ups no matter how long it takes. Again, make them nice!

Note: Do as many of the dips as you can without assistance on failure jump to Gravitron
(or like) and complete set with minimal assistance. We are exhausting the pushing function
partially with an eye to making the arm supporting contribution on the bike or stairlcimber
very tough

Monday 220228

Monday 220228

For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

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Compare to 170711.

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

Sunday 210919

Sunday 210919

For time:

800-meter run
40 wall-ball shots
400-meter weighted run
20 wall-ball shots
400-meter weighted run
20 wall-ball shots
800-meter run
40 wall-ball shots

♀ 20-lb. ball, 9-ft. target
♂ 30-lb. ball, 10-ft. target

Post time to comments.

Scaling:
Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.

Intermediate Option:
For time:
800-meter run
30 wall-ball shots
400-meter weighted run
15 wall-ball shots
400-meter weighted run
15 wall-ball shots
800-meter run
30 wall-ball shots

♀ 16-lb. ball, 9-ft. target
♂ 25-lb. ball, 10-ft. target

Beginner Option:
For time:
400-meter run
20 wall-ball shots
200-meter weighted run
10 wall-ball shots
200-meter weighted run
10 wall-ball shots
400-meter run
20 wall-ball shots

♀ 10-lb. Ball
♂ 16-lb. ball