11/29/2024

Bar Muscle Ups: Week 7

Warm-up skill work: This is our last week before the retest. Take a few minutes to practice perfect form before the intervals below. This video (from last week) should help - bit.ly/48MUKaT. For the Independence tier, if athletes are ready to attempt bar muscle-ups, they can practice during the duration of the skill session, instead of doing the following 5 rounds of work.

-Then-
5 rounds, 90 seconds of work/30 seconds of rest:
Freedom: 7 Burpees into max Bar Muscle Ups in the remainder of the time.
Independence: 6 Burpees into max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups in the remainder of the time.
Liberty: 5 Burpees or Up-downs into max Ring Rows in the remainder of the time.

Score is the max reps each round (score does not include the burpees/up-downs)

Videos:
Kipping Bar Muscle Up Cues & Scaling
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Ring Rows (feet on the ground)
Up Downs

Helen

Affiliate Compete (RX+)

“Helena”

3 Rounds

400m Run

12 Bar Muscle Ups

21 Alternating Dumbbell Snatches (50/35)

Freedom (RX'd)
3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
-Repeat and from Sept 4, 2023

Independence
3 Rounds
400m Run
21 Kettlebell Swings (35/26)
12 Pull Ups

Liberty
3 Rounds
300m Run
21 Russian Kettlebell Swings (light)
12 Jumping Pull Ups

• Target time: 8-10 minutes

• Time cap: 12 minutes