Advanced athletes should push to go sub 10:00.
Burpee box-overs should take 2:30 or less.
Deadlifts and overhead squats should take :90 or less.
Muscle-ups should take no more than 3:00.
40 burpee box-overs (24/20 in)
30 deadlifts (185/185 lb)
20 overhead squats (135/95)
40 burpee box-overs (20/18 in)
30 deadlifts (145/105 lb)
20 overhead squats (95/75 lb)
10 chest-to-bar pull-ups
30 burpee box-overs (18/12 in)
25 deadlifts (95/65 lb)
20 overhead squats (45/35 lb)
10 low ring foot-assisted muscle-ups
Rest, stretch, recover
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
Target time | 10:00-15:00.
Today’s workout is a sprint-style chipper. Athletes will likely come out hot on the burpee box-overs. Encourage a consistence pace, leaving something in the tank for the rest of the workout.
The overhead squat will be the limiting factor for barbell load. Athletes will use the same bar for both the deadlift and overhead squats. This means some might fly through the deadlift because the loading is light. That is OK.
Everyone should get on the rings in some capacity for the muscle-ups. We will work on a muscle-up progression in the specific warm-up.
Be sure to stretch and mobilize before leaving.