Tuesday August 31st

21.08.31

INTENDID STIMULUS

1.) Finish the workout between 10:00-15:00.
2.) Spend no more than 5:00 on the rower.
3.) Focus on the skill of the muscle-up and finding a challenging and manageable workout option
4.) Finish under the 15 min time cap

RX

For Time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100/75 Calorie Row

LEVEL 2

For Time:
5 Muscle-ups
100 Air Squats
5 Muscle-ups
100/75 Calorie Row

LEVEL 1

For Time:
10 Low Ring Muscle-up Transitions
60 Air Squats
10 Low Ring Muscle-up Transitions
60/45 Calorie Row

SCALE

Ring MU = Bar MU, Transitions, Pullups x 2, False Grip Ring Rows

SKILL WORK

Rest, stretch, and recover

STRETCHING

3 Sets:
10 Cuban Press (pvc)
5 ATY Drill (no weight)

WHITE BOARD BRIEF

Target Time | 10:00-15:00
• In today’s workout, the main focus surrounds the muscle-ups. Each person should focus on finding a
movement that is challenging, but allows them to keep progressing through the workout.
• If you have a scaling option for muscle-ups that you always use, challenge yourself to try something new.
The best way to make improvements and see progression is through trying new things.
• As for the air squats and the row, we are looking for a smooth and consistent pace. This pace should allow
us to complete the squats in 3:00 or less and the row in no more than 5:00. In the warm-up we will perform
a test to help everyone make educated decisions surrounding these two movements.