5 Rounds - For Time
5 Bar Muscle Ups
50 Double Unders
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
Specific Warm Up
Oh boy… Bar Muscle Ups!? This is a new one for us and something that not many folks can do, but that doesn’t mean we can’t modify it! Go through the video and read the notes on modifications to decide what you are going to do today and be sure to practice for somewhere around 3 sets of 3-5 reps.
After that, get that jump rope heated up and then it’s go time!
Workout of the Day
5 Rounds - For Time
5 Bar Muscle Ups
Workout Notes
I love a simple couplet! This is a very high-skill workout though so it will take some craftiness to make it your own. However, we’ve got all the tools to do that below!
Muscle Up Modifications
If there’s nothing in the Bar Muscle Up video that works for you (those are all pretty high-skill too!) Swap the following in place of each written set of Bar Muscle Ups:
10 Bodyweight Rows (or 5 Strict Pull Ups)
Double Under Modifications
The Jump Rope video covers all of the necessary modifications. If you are choosing Jumping Jacks, cut the reps to 25 per round, but otherwise the number 50 works for single unders, double unders, penguin taps, etc.
Optional Accessory Work
Perform 3 sets of 1:00 of your toughest plank! (Front Plank, Single Arm Plank, Around the World Planks, etc.)
Cool Down
1-2min of Calf Stretches on Each Leg
1-2min of Child’s Pose
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