Sunday June 25th
23.06.25
INTENDED STIMULUS
5:00-10:00.
Advanced athletes might come in as fast as 3:00, while others may creep past 10:00; most should land between 5:00-10:00.
Athletes not doing ring muscle-ups will do “Log it”.
Make sure to know your previous score on “Log it”
RX
For time:
30 ring muscle-ups
SCALED
AMRAP 8
25 air squats
15 sit-ups
5 push-ups
SKILL WORK
Post-workout:
3 sets:
15 good mornings (45/35 lbs)
– Rest as needed.
STRETCHING
1:00 tricep lacrosse ball mash/side
1:00 lat lacrosse ball mash/side
WHITE BOARD BRIEF
Target Time | 5:00-10:00.
Today’s workout is a benchmark workout: 30 muscle ups for time.
Some athletes can complete this workout in under 3:00, but we’ll be targeting a range of 5:00-10:00 for most of us today.
We’ll spend time during the warm-up prepping the midline and shoulders for muscle-ups and “Log it”.
Those doing muscle-ups on the high rings should be able to complete at least 1-2 reps per minute, potentially reducing the volume to 10-15 reps.
Those doing “Log it” should plan out where they would like to finish and some time benchmarks for the 1/3 and 1/2 way marks.
