TUESDAY

General Prep:

2 Sets: For Quality

200m Run or 15/11 Calorie Echo Bike

30 sec Jump Rope Practice

:15 Dead-Hang + 15 Active Hang

8-10 Bar Kip Swings

:20 Reverse Grip Chin Over Bar Hold

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Then go through bar muscle-up progressions

Gymnastics Progressions

- Bar Muscle Ups

- Box Transition Bar Muscle-Up

- Banded Bar Muscle-Ups

These should be the focus today to keep things simple and get moving into this long aerobic piece today.

Level 2.

Every 18:00 x 2 Sets

600-300-200m Run

8-4-2 BMU Progression

100-50-25 Single Under’s

*15/11 Cal Echo Bike

Conditioning

Every 18:00 x 2 Sets

800-400-200m Run

8-4-2 Bar Muscle-Ups

80-40-20 Double Unders

*15/11 Cal Echo Bike

*Echo Bike Finishes each round on set 1 and starts each round on set 2

On the second time through this please complete in reverse order.

This means that the Bike will start, then the double unders, bar muscle-ups, then run in an escalating rep scheme.

This means as written on the way down, then start on the bike then 20-2-200m on the way back up.

Stimulus and Objectives: 

Goal: Finish each round in 14:00-17:00

Time Cap: 17:00 on Round 1. 18:00 Round 2. 

Stimulus: High-volume aerobic and gymnastics test with fatigue management and pacing transitions

RPE: 8/10

Primary Objective: Manage high-skill bar muscle-ups under increasing fatigue

Secondary Objective: Sustain consistent pacing through cyclical efforts