February 11, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
200 Meter Jog
50 Single Unders
20 Banded Good Mornings
10 Toes to Rings

Followed by…

Three sets of:
10 Parallette Shoot Throughs
15 Second Top of Dip Hold
15 Second Bottom of Dip Hold

A.
Every 2 minutes, for 10 minutes (5 sets):
Clean + 2 Front Squats @ 70% of your 1-RM Clean

B.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1= 5 Power Cleans @ 60% of 1-RM Clean
10 Strict Handstand Push Ups
5 Power Cleans @ 60% of 1-RM Clean
Max Reps Toes to Bar in remaining time
Station 2 = Rest

C.
Two rounds for time of:
10/8 Ring Muscle Ups
100 Double Unders
10 Bar Muscle Ups
20 Alternating Dumbbell Snatches (50/35lbs)
*12 MINUTE CAP*

At the 14:00 mark…

Every minute, on the minute, for 16 minutes:
Station 1 – 5-7 Ring Muscle Ups
Station 2 – 30-40 Double Unders
Station 3 – 5-7 Bar Muscle Ups
Station 4 – 10-12 Alternating Dumbbell Snatches (50/35lbs)

Modifications for Muscle Ups:
Ring:
2:1 Dips or Handstand Push-Ups (kipping ok)

Bar:
2:1 Chest to Bar Pull-Ups or Toes to Bar

Athlete Notes:
Muscle up endurance is the focus of today’s workout. We used to see people hitting 30 in a day and think that was a big day on the rings. Gone are those days, so it’s time to up the volume to catch up with the crowd. We’re looking for big sets here, but no more than 1-3 attempts to get the required reps each round. If you knock out the 10 muscle ups in 90 seconds, double unders in 60, bar muscle ups in 60, and snatches in 60, you’re looking at 4.5 minutes per round which puts you under the cap. Some of you will be a little faster and some slower, but we’re hoping this one takes less than 10 minutes to complete. After that you’ll get a little rest – more if you finish faster – and then it’s all about volume accumulation in the EMOM. Pick a number and try to hold that for the entire 16 minutes, it’s only 4 rounds, so grit it out and you’re done for the week!