A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time
B.
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.
Note in comments which movement you selected to perform for max reps.
A. Bryan – low ring muscle up progressions x 4 reps, wall runs x 10 taps, chair tuck hold x 45 sec accumulated.
B. Bryan (chest to bar pull ups) – 7, 5, 4, 3, 3.
A: 2+1PU / 2+2 / 2+2 @ 1MU=3C2B+4 Static Dips
HSWR
B: C2B: 10 / 11 / 10 / 9 / 9
A. 7,5,5-1
20-shoulder taps
Short L-sit
B. C2b
10,11,8,5,11
A: I spent 90 sec at each station *Low ring mu…Rings at my forehead. Today. 5 each set. *freestanding hold and some walks. Did the coolest thing on accident. Did a freestanding hspu 🙂 Ponytail hit the floor and I pressed up. Couldn’t do it again if I tried ? *I know I need to work on Lsits, but my god! They are like planks…so boring. I need a mantra. B: so I forgot my shoes…I know, I’m a hillbilly. I drive to my gym shoeless. I did airdyne vs running. 5 burpees ttb (took me the first round to… Read more »
Great work today Amber!!
The Cubs did it!!
Only had time for one so I chose B
Rx with C2B 16/16/15/11/11
Great work Trion! Way to fit some fitness in to your day, even when time is limited!
A. MU progression x4 plus dip
Partner free handstand hold 50/45/50 sec
Lsit cum 45— I suck at these knees go wide and legs don’t stay together
B. 3 min work
3deadhang pu
2dead hang+3 Kipping PU
2deadhang+4 kipping PU
2deadhang +4 ”
2deadhang +5
I slow at running therefore I hate it and my knee hates it more!
Dealing with some knee pain Britt? Might be good to step away from running for a bit until your knee feels better.
Yes, I did that for 2 week on my way home.I’m a PT I’m just bad at following my own directions. Plus I have to do my PRT for the military and having decreased running in Afghanistan right. Ow it’s a gut through it and soon 400s means no straight 2 milers
A) banded sitting ring MU progressions max reps / handstand hold practice / hollow rocks
B) managed to get 2 C2B each round.
A.) Ring MU progressions, HS walk, L-sits.
B.) Pullups, 10 reps all 5 rounds.
Good work today!!
A) Ring MU progressions, HS walks, L-sits.
B) As RX – first round MU (went quickly), finished with butterfly pull-ups: 11/11/10/10
Great work today Holly!!
First post, long time follower. Only did part B due to time:
C2B PUs: 4,3,3,3,0 (I’m really horrible at running).
Bienvenidos!
That means “welcome” in Spanish.
Hi there!! Welcome to the blogging community!
Great work today. Let us know if you ever have training questions/ concerns! We are here to help!
Welcome!
I’m not sure if I did this right. I did each set until the 5 minute mark (max pullups until 5minutes) then rested 2. But the total time would take it up over 25. Did I do this wrong??
Also, need a muscle up supplement programming…strong enough to do weighted strict pullups and strict during dips but hanging from the rings with a false grip kills me…can barely hang on. Urgh
Part B each round is 3 minutes to work then 2 minutes of rest.
Total of 5 minutes per round x 5 rounds = 25 minutes to do the whole thing.
Ugh. Just saw the 3 minutes of work. Oh well. Definitely didn’t do less at least. Thanks!
So sorry this workout got a little confusing for you this morning! Building tolerance for the false grip takes a lot of time and patience. Practice doing max effort false-grip holds from a hanging position 2-3 times per week. Also, incorporate false-grip strict pull-ups into your routine to get used to holding the false grip during a bit of dynamic movement.
I promise it gets better! Keep up the good work!
Ring MU 10,10,8
UB handstand walks
L-sits weren’t very much a L.
Bar MU 4,4,4,3,3
Hi Matt!!! 😀 Great work today!
A1. Ring Muscle-Ups: 7, 5, 6
A2. Handstand Hold: 3 x 60s
A3. L-Sit Hold: 3 x 45s (broke into 4 sets w/ 15s rest between)
B. As Rx
R1: Strict Pull-ups: 10
R2: Strict C2B: 8
R3: Bar MU: 5
… was running short on time so did a round of each … cycle time for a burpee T2B is not quick.
Great work today Chris! Agreed! Those burpee T2B are definitely an awkward movement at first.
A1. 3 Rolls to Candlestick + 3 Dips @ 2101
A2. Handstand Hold x 1 minute
A3. L-Sit Hold x 45 seconds (broken up)
B. 5 Sets (Rx) — Chose C2B
Set 1: 19
Set 2: 10
Set 3: 9
Set 4: 9
Set 5: 10
This was definitely a reprieve from the last two workouts.
Are you doing your Lsits from paralletes?
Yup! is that what you’re using too?
No, I don’t have them. Use the floor (not good from there yet), or my work gym, which has the old-school leg raise framework with the arm rests and padded seat back. Tried on kettlebells once, but I weigh almost 240#, so they moved on me…never again. Should probably make the Home Depot version with PVC.
1) I need a gymnastic coach, eff muscle ups ended up doing 3 rolls to pistol, 3 low ring progressions
2) did all 5 rounds (burpee and runs all in 2 minutes, 15 strict ring pull ups for first 3 rounds, last 2 rounds got 10 strict ring pull ups)
3) 60 ghds
I need a coach for everything.
???
We are getting ready to launch a Gymnastics supplemental program by Coach Travis! You ever around San Diego? You could get in a private session with him.
Sounds good, not local.