22.03.29

INTENDED STIMULUS

Today’s workout mixes monostructural and gymnastics elements. Combined, these movements result in fatigue and breathlessness and make the bar muscle-ups more difficult.

Beginner and intermediate athletes should finish today’s workout between 13:00-18:00, but no longer than 20:00.

Advanced athletes should push to finish today’s workout as close to 12:00 as possible.

Finish each row in 1:30 or less.

RX

For time:
25/21-cal. row
20 v-ups
5 bar muscle-ups
25/21-cal. row
20 toes-to-bars
5 bar muscle-ups
25/21-cal. row
20 single-leg squats
5 bar muscle-ups
25/21-cal. row
20 walking lunges
5 bar muscle-ups

LEVEL 2

For time:
25/21-cal. row
20 V-ups
5 c2b pull-ups
25/21-cal. row
20 knees-to-chest
5 c2b pull-ups
25/21-cal. row
20 asst single-leg squats
5 c2b pull-ups
25/21-cal. row
20 walking lunges
5 c2b pull-ups

LEVEL 1

For time:
18/12-cal. row
20 sit-ups
5 ring rows
18/12-cal. row
20 hanging knee raises
5 ring rows
18/12-cal. row
20 step back lunges
5 ring rows
18/12-cal. row
20 walking lunges
5 ring rows

SKILL WORK

Rest, stretch, recover

STRETCHING

Accumulate:
1:00 groiner stretch/side
1:00 press-up hold

WHITE BOARD BRIEF

Target time | 15:00-20:00

Today’s workout is a chipper-style workout that challenges our ability to perform high-skill movements when we are exhausted. Expect the bar muscle-ups to get more and more challenging as the workout goes on.

Athletes who plan to row the Rx’d number of calories should be able to complete the row in 1:30 or less. We will spend time in the specific warm-up testing this out. If you cannot complete at least 10 calories in a minute, consider scaling to 10/15 calories.

As for the GHD sit-ups, toes-to-bars, and single-leg squats, we will have set scaling options due to time constraints. Pick the movement that best challenges you, but also allows you to keep moving through the workout.

We will spend the majority of the warm-up working on the bar muscle-up and preparing for the row.