23.05.08

INTENDED STIMULUS

5-8 rounds.

Muscle-ups, etc. completed in 1-2 sets/partner.

Advanced athletes push the runs, while others use the runs to recover between muscle-up work.

RX

AMRAP 15 with a partner:
10 bar muscle-ups / ring muscle-ups
200-m run with a partner
– One partner works and one rests during the muscle-ups.

LEVEL 2

AMRAP 15 with a partner:
20 chest-to-bar pull-ups / pull-ups
200-m run with a partner
– One partner works and one rests during the pull-ups.

LEVEL 1

AMRAP 15 with a partner:
20 ring rows / low ring trans
200-m run with a partner
– One partner works and one rests during the ring rows/transitions

SKILL WORK

Post-workout:
4 sets:
:20 ring dips
:10 rest

STRETCHING

1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side

WHITE BOARD BRIEF

Target rounds | 5-8 rounds.

Today, we have a fun partner workout that combines running and everyone’s favorite gymnastics movement.

Advanced athletes should push the runs while others should use them to recover between muscle-ups. Shoot for this to look more like a 15:00 AMRAP of 200-m sprints, 5 muscle-ups, and a brief rest while your partner works

Intermediate athletes, treat this more as muscle-up strength work with some partner running between sets.

Set ranges and paces will start fast when you are fresh and then slow down several rounds in.

Consider your intention before starting, choose a partner accordingly, and stick to that goal.

We will work on ring dips post-workout!