Thursday 120209

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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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

Post time to comments.
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

Wednesday 230719

Wednesday 230719

For time:
Run 800 meters
Then, 5 rounds of:
   2 strict ring muscle-ups
   4 strict handstand push-ups
   8 kettlebell swings
Then, run 800 meters

♀ 1.5-pood kettlebell
♂ 2-pood kettlebell Post time to comments.

Scaling:
Beginner-level athletes should choose pulling and pushing exercises that push the limits of their current capabilities without going to failure. Reduce the load on the kettlebell.

Intermediate Option:
For time:
Run 800 meters
Then, 5 rounds of:
   1 strict ring muscle-up
   3 strict handstand push-ups
   8 kettlebell swings
Then, run 800 meters

♀ 1-pood kettlebell
♂ 1.5-pood kettlebell

Beginner Option:
For time:
Run 400 meters
Then, 5 rounds of:
   2 ring rows
   4 assisted push-ups
   8 kettlebell swings
Then, run 400 meters

♀ 15-lb kettlebell
♂ 26-lb kettlebell

Tuesday 210223

Tuesday 210223

For time:

15 thrusters, 95/135 lb.
Run 200 meters
20 thrusters, 65/95 lb.
Run 400 meters
30 thrusters, 45/65 lb.
Run 800 meters

Post time to comments.
Compare to 130126.

Scaling:
Reduce the loading on the thrusters so that each set can be completed unbroken.

Intermediate Option:
15 thrusters, 65/95 lb.
Run 200 meters
20 thrusters, 45/65 lb.
Run 400 meters
30 thrusters, 35/45 lb.
Run 800 meters

Beginner Option:
15 thrusters, 45/65 lb.
Run 200 meters
20 thrusters, 35/45 lb.
Run 400 meters
30 air squats
Run 800 meters