11/21/2024

Bar Muscle-Ups: Week 6

Warm-up skill work: review common faults shown in this video - bit.ly/48MUKaT

- Then, 8-minute EMOM:

Freedom:
Even Minute: 4-6 Bar Muscle Ups
Odd Minute: 30-second Hollow Hold

Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 20-second Hollow Hold in Tuck Position

Liberty:
Even MInute: 9-12 Ring Rows
Odd Minute: 30 seconds of Sit Ups

Score is reps of the Even Minute movement

Videos:
Kipping Bar Muscle Up Cues & Scaling
Hollow Hold
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Tuck Hold
Ring Rows (feet on the ground)
Sit Ups

Baby Park

Affiliate Compete (RX+)

3 sets (Every 7:00)

15-12-9

Calorie Air Bike

75-60-45

Double Unders

-Womens Calories: 12-10-8

Freedom (RX'd)
3 sets (Every 7:00)
15-12-9
Calorie Air Bike (women: 12-10-8)
60-48-36
Double Unders

Independence
3 sets (Every 7:00)
12-10-8
Calorie Air Bike (women: 10-8-6)
48-40-32
Double Unders

Liberty
3 sets (Every 7:00)
10-8-6
Calorie Air Bike (women: 9-7-5)
40-32-24
Single Unders

• Target time each set: 4-5 minutes

• Time cap each set: 5:30