General Prep:
1 Set For Quality
200m Run
10/10 Banded Hamstring Floss
10 Banded Good Mornings
20 Down Dog Gas Pedals
Skill Progression
Bar Muscle Up
Banded Bar Muscle Up
Box Bar Muscle Up
Aerobic Conditioning
Every 6:00 x 5 Sets
15/12 GHD Sit-Ups
200m Run
15/11 Cal Ski Erg
200m Run
5 Bar Muscle-Ups
Start on 1 min Delays to free up GHD and Ski’s (Fastest athletes first)
Goal: Complete each set in ~4:30, leaving ~1:30 recovery before the next interval
Score: Slowest Set
Stimulus: Mixed-Modal Conditioning / Gymnastics Under Fatigue
RPE: 8/10
Primary Objective: Maintain consistent split times across all 6 rounds.
Secondary Objective: Looking to complete the GHD's and Bar Muscle-Ups Unbroken
