Wednesday January 26th
22.01.26
INTENDED STIMULUS
Perform 35-60+ calories in each rowing interval.
Perform 1-10+ muscle-ups in each set on the rings.
Start smooth and increase the pace on the rower in each set.
RX
4 rounds for reps:
3:00-cal. row
1:00 ring muscle-ups / bar muscle-ups
LEVEL 2
4 rounds for reps:
3:00-cal. row
1:00 chest to bar pull-ups / MU transitions
LEVEL 1
4 rounds for reps:
3:00-cal. row
1:00 banded pull-ups / ring rows
SKILL WORK
Post-workout:
5 sets for load:
5 strict weighted pull-ups
STRETCHING
2 sets
15 reach, roll, and lift
:30 sit and reach stretch
WHITE BOARD BRIEF
Target reps | 35-60+ calories and 1-10+ muscle-ups in each round.
Today’s workout is classic in the sense that the difficulty of the workout is up to you. The harder you push on the rower, the harder the workout will be.
Start with a smooth and manageable pace on the rower, and then try to increase the pace. Consider what a realistic number of calories is possible to maintain in 1:00 and set that number as your goal to start and try to increase from there.
Your goal for the muscle-ups is to perform 2-3 sets in the 1:00 interval. If you do not have muscle-ups, find a scaling option that aims to work on what is keeping us from performing the muscle-up. For some of us it’s the strength of the pull-up and the dip. For others, it’s the technical components of the movement. Choose scaling options accordingly.
