Tuesday 08.10.2021

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Warm-up Drills
I. Run 400m
II. Dynamic Series & Foam Rolling
III. Mobility Drills

Impact/Focus: Pull-ups & Muscle-up Conditioning
Warm-up EMOTM primer x Low Ring Muscle-up Transitions and Negatives x 4:00

Work through one of the following training paths for today’s Pull-ups/Muscle-ups.
6 Rounds, every 2:00 minutes

I. Strict Pull-ups, Strict Banded/Scaled Pull-ups, or Strict Ring Rows
6 Rounds of 7 reps per respective movement x

II. Bar/Ring Muscle-ups
6 Rounds of 2-3 reps, connected if possible x

Notes: Kipping viable for the final two rounds if the strict work is sharp enough as preparation for the following MetCon.

Post scores to comments.

Complete 5 Rounds for time of

Row x 600m,500m,400m,300m,200m
Muscle-ups x 10-8-6-4-2
GHD Sit-ups x 25-20-15-10-5


  • Rowing emphasis to build on power output vs pacing as related to our recent 1k time trial Row.
  • Scaling will be based on the results from the Muscle-up Impact/Focus regarding the gymnastic Pull movement scaling for today.Scaled format example:

A. 5 Rounds for time of
Row x 600m,500m,400m,300m,200m
Scaled MU’s or Muscle-ups x 5-4-3-2-1
GHD Sit-ups x 25-20-15-10-5

B. 5 Rounds for time of
Row x 600m,500m,400m,300m,200m
Pull-ups x 15-12-9-6-3
Abmat Sit-ups x 30-25-20-15-10

Post scores to comments.

Samy Daghir

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