Workout of the Day
METCON
Every 5:00 x 4 Rounds, each for time:
8 Bar Muscle Ups
400m Run
Notes
Intent is to have about 2 minutes to rest between rounds. Run fast! Scale using the ideas below for challenging, repeatable work that builds better mechanics on the rig whether you are developing foundational strength or improving gymnastic skill.
RX+ If you are already highly confident with BMU, consider starting with the run to intentionally practice the skill under fatigue.
RX: This variation is appropriate if you can complete 4+ unbroken BMU’s consistently and have done 20+ reps in a metcon before.
Scaling
A: 4-6 BMU/round (16-24 total)
C: 4-6 Single Leg Jumping Bar Muscle Ups
D: 8 Strict Pull-Ups + 8 Dips
E: 8 Foot Assisted Pull-Ups + 8 Push-Ups
CASH OUT
5 x 10 V-Ups
*Rest only as needed between sets to keep high quality and the fullest range of motion reps you can muster.
Programming Template: Week 4/8
Fight Gone Bad Team Portraits by Aaron Weiss!
OMG THESE ARE SO GOOD