0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Lat Stretch
Wall Scap slides
Banded curl to press
Specific Warm-up
2-3 Rounds
2-3 Pull-up Negatives
2-3 Dip Negatives
Strength
Alt EMOM 12
5 Pull-ups
5 Dips
*for those working towards ring muscle-ups they can do strict ring pull-ups and strict ring dips, weighted if possible
*for those working towards bar muscle-ups they can do strict pull-ups and bar dips either with the matador or a barbell in a rack (see VIDEO), weighted if possible
*for those working towards pull-ups and dips they can do band pull-ups and bench dips (10-12 reps on dips)
FOCUS:
Working towards ring or bar muscle-ups or continuing to build pull-ups and strength for hspu
WOD Prep
2-3 Rounds
100m Run
10 Push-ups
1 Rope Climb
WOD:
AMRAP 14
200m Run
20 Push-ups
2 Rope Climbs
PACE GOAL: 4-6 Rounds
FOCUS:
Cardio Push/Pull combo
STRATEGY:
1:15 or less on the run, adjust accordingly
Be smart on push-ups, when they go they go
MODIFICATIONS FOR ROPE CLIMBS: (choose one)
40 Russian Twists (20 each way)
20 DB Plank Rows (10 each arm)
10 Plate Drags (5 each way)
BEGINNER: knees or hands elevated push-ups, one of the modifications for rope climbs
SCALED: knees or hands elevated push-ups, one of the modifications for rope climbs
GO BEYOND Accessory Work
Single DB Curls 4x6 each arm
Banded Tricep Extensions x 50