Saturday March 6th
WORKOUT GOALS
1.) Finish both movements in less than :50 throughout the entire workout.
2.) Avoid any failed reps.
3.) Practice unbroken sets of different gymnastic pulling movements. Stay
away from banded kipping options today and use a kip swing instead.
RX
EMOM 14
Minute 1 | 20 Weighted Sit-ups (25/15)
Minute 2 | 3 Bar Muscle-ups + 3 Kipping
Pull-ups + 3 Strict Pull-ups
Level 2
EMOM 14
Minute 1 | 20 Weighted Sit-ups (15/10)
Minute 2 | 3 Strict Pull-ups + 3 Chest-to-
Bar Pull-ups + 3 Kipping Pull-ups
Level 1
EMOM 14
Minute 1 | :45 Tuck-ups
Minute 2 | 3 Single Arm Ring Row /
Side + 3 Ring Rows
Stretching
3 SETS
10 Press-ups
10 Reach, Roll, and Lift
10 Side Bend Stretch
Accessory
3 SETS
15 Ring Curls
15 Ring Skull Crushers
Notes
Try not to feel overwhelmed by the volume or movement difficulty today. Instead, think about using scaling options to practice consistent volume and finish that volume in :45 each round. It’s essential that you practice an option that feels easy during the warm-up. This way, you can still perform well as the volume increases and fatigue sets in during the workout. Consider using a kip swing as a scale instead of banded options or ring rows. Kip swings are very good for improving pull-up skills.
Challenge: Finish as many unbroken rounds as possible of the bar muscle-up and pull-up complex.
