Tuesday December 23rd

12/23 – Regular Hours
12/24 – ONLY 1 CLASS · 9:00 AM
12/25 – CLOSED for Christmas 🎅🎄
12/26 – 9:00 AM · 4:00 PM · 5:00 PM ONLY
12/27 – 12/30 – Regular Hours

General Prep
2:00 Cardio Choice
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10 Bootstrap Squats
10 Cossack Squats
5 Inchworm Push-Ups
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
8 Bar Kip Swings
8 Ring Rows or 4/4 Single Arm Ring Rows
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15 Air Squats
5 No Jump Burpees
10 Alternating Box Step-Ups + 5 Box Jumps
8 Bar Kip Swings, Building Strong Kip
4 Strict Pull-Ups or 8 Ring Rows or 4/4 Single Arm Ring Rows
Specific Prep
6 Tall Muscle Cleans
:20 Behind The Neck Elbow Punch Throughs
6 Front Squats
4 Burpee Box Jump Overs
4 Bar Muscle-Up Hip Drives or Kipping Pull-Ups
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6 Front Squats @ Working Loads
4 Burpee Box Jump Overs
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Then Get into deeper dive in Bar Muscle-Up Work


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Skill Progressions : Bar Muscle-Ups
Spend 10-15 minutes Practicing Drills and Progressions

- Jumping Kip and Pull to Hips
- Banded Bar Muscle-Ups
- Box Bar Muscle-Up
- Bar Muscle-Up Hip Drive Drill

Focus on going into these progressions with the goals of progressing from the basic bar kip swing, to a more dynamic hip pop and drive the bar to the hips, before progressing to the more advanced Bar Muscle-Up Drills

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“Rudolph”

For Reps:
16:00 AMRAP
40 Front Squats
30 Burpee Box Jump Overs (Box Facing)
20 Bar Muscle-Ups
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
Score = Total Reps

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Level 2:
For Reps:
16:00 AMRAP
30 Front Squats
20 Burpee Box Jump Overs (Facing)
30 Pull-Ups
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in

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Level 1:
For Reps:
16:00 AMRAP
30 Front Squats
20 Burpee Box Step-Ups
30 Ring Rows
Barbell: 45/35lb, 20/15kg
Box Height: 24/20in

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Masters 55+:
For Reps:
16:00 AMRAP
30 Front Squats
20 Burpee Box Jump Overs (Facing)
30 Pull-Ups
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in

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Goal: 150-220 reps

Stimulus: High-volume chipper with muscular fatigue management, pulling stamina, and leg endurance
RPE: 9/10

Primary Objective: Bar Muscle-Up / Pull-Up Management
Secondary Objective: Front Squat and Burpee Box Jump Over Consistency

Workout Strategy
“Rudolph” presents a classic chipper-style AMRAP with large chunks of work that will challenge your ability to manage fatigue across multiple systems. The opening front squats should feel controlled. Use quick reps and short, intentional breaks to avoid redlining too early. The burpee box jump overs should be approached with smooth, steady pacing rather than aggressive sprinting; this sets you up to attack the bar muscle-ups with composure.

Aim to complete the BMU in 4–5 manageable sets on the first pass, preserving grip and shoulder capacity. Once you return to the second round, this is where you take calculated risks and push the pace on front squats and BBJP to see how much you can earn back to the bar. Athletes who pace the early volume intelligently will create the biggest opportunities in the final minutes.

Movement Modifications / Adjustments
- Front Squats: Reduce load to keep reps smooth / Use goblet squat or dual DB front squat if needed
- Burpee Box Jump Overs: Lower box height / Move to Step-Ups / Adjust to Burpees to Plate
- Bar Muscle-Ups: Adjust to 20 Chest-to-Bar Pull-Ups / 30 Pull-Ups / 30 Ring Rows or Jumping Pull-Ups

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