Performance Warm-up
5 easy rounds of:
5-10 strict pull ups (use band if needed)
20 leg bridges
10 empty bar thrusters
Strength
Deadlifts
4 sets of 10 at 60% of your 1RM
*All sets must end if your unable to keep a flat back.
Performance Notes
The goal is to get the 5 muscle ups unbroken each round, work hard through the thrusters, and recover on the double unders. As you get tired, it may not play out that way, but that’s ok.
Performance
6 rounds for time of:
5 ring muscle ups
10 thrusters at 95/65
30 double unders
Scaled Performance
6 rounds for time of:
5 hanging ring rows
5 ring dips (use a band or box if needed)
10 thrusters at 75/45
60 single unders or 2 footed hops about 4 inches off the ground
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Optional Conditioning
Find a longer trail run (or hike) to embark on. Something that will last 30+ minutes, and will get you outside.
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Fitness Notes
The rows and dips should be hard, so make sure you choose a challenging option. Also, if you don’t have double unders, practice them before the workout, and it’s ok to choose the scaled option during the workout.
Fitness Warm-up
5 easy rounds of:
10 banded rows
20 leg bridges
10 empty bar thrusters or bar-less thrusters
Fitness (bodyweight)
6 rounds for time of:
5 heavy banded rows OR handstand push ups
5 dips or bench dips
10 banded thrusters OR burpee box jump overs
30 double unders
Scaled Fitness
6 rounds for time of:
5 heavy banded rows OR pike handstand push ups
5 bench dips
10 banded thrusters OR burpee box jump/step overs
60 single unders or 2 footed hops about 4 inches off the ground
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Kettlebell/Dumbbell
6 rounds for time of:
5 right arm snatches at 70/53
5 left arm snatches
10 right arm thrusters at 70/53
10 left arm thrusters
30 double unders