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Wednesday, September 1, 2021


10-12 Minute Pull-up/Chest to Bar/Muscle Up Practice


For Time:

600 Meter Run

30 Push Press

30 Pull-ups

600 Meter Run

20 Push Press

20 Chest to Bar

600 Meter Run

10 Push Press

10 Ring Muscle Ups//Jumping Pull-ups/Pull-ups/Banded Pull-ups

Rx+: 135/95-155/105-185/125, As Written Gymnastics or 12 Bar Muscle Ups

Rx: 115/85-135/95-155/105, 30 Ring Rows/20 Pull-ups/10 Chest to Bar

Intermediate: 75/55-95/65-115/85, 30 Ring Rows/20 Jumping Pull-ups/10 Pull-ups

Beginner: Barbell-65/45-75/55, 30 Ring Rows/20 Jumping Pull-ups/10 Banded Pull-ups

Note: Pick weight jumps that allow you to complete each weight in approximately 4 or 5 sets maximum. Note the increasing difficulty on the pull-ups as well.

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