Saturday November 20th
21.11.20
INTENDED STIMULUS
15+ reps on V-ups per round
20+ Lunges per round
3-5+ Bar Muscle-ups per round
RX
3 Rounds For Max Reps:
1:00 V-ups
1:00 Reverse Lunges
1:00 Bar Muscle-ups
LEVEL 2
3 Rounds For Max Reps:
1:00 V-ups
1:00 Lunges
1:00 Chest-To-Bar Pull-ups / Jumping Bar MU
LEVEL 1
3 Rounds For Max Reps:
1:00 SL V-ups
1:00 Lunges
1:00 Pull-ups / Jumping Pullups
SKILL WORK
Pre-workout:
EMOM 10:
:30 Weighted Single-Leg Squats
STRETCHING
Accumulate:
1:00 Foam Rolling Lats / Side
1:00 Lacrosse Ball Roll / Foot
WHITE BOARD BRIEF
TARGET | 45+ REPS / ROUND
Today’s workout should allow you to excel and achieve higher rep volume across all three rounds. If you are someone who can complete 15+ GHD sit-ups, 20+ lunges, and 5-7 bar muscle-ups / round, then Rx’d will be the right fit for you.
If you struggle with bar muscle-ups, consider some clever scaling options to balance practice with overall output.
:30 x Bar Muscle-ups + :30 x Pull-ups, Jumping Bar Muscle-ups
Lastly, you can ultimately pick any strategy you want. If you want to game the lunges so you can accumulate more bar muscle-ups, do it. Similarly, if you care about is a high score, push as hard as possible on the lunges and sit-ups and rest on the bar muscle-ups
Prior to the start of the workout, we will spend time building leg strength and skill with a weighted single-leg squat EMOM.
