Tuesday February 17th

General Warm-Up
2 Sets:
:30-:45 Jump Rope
10 Bootstrap Squats
:30 Down Dog Calf Gas Pedals
10 Down Dog Alternating Toe Touches
5/5 World's Greatest Stretch
:15 Dead-Hang + :15 Active Hang
Specific Warm-Up:
15 Double Unders or 30 Single Unders
5 Medball Squats + 5 Medball Presses + 5 Wall Balls
10 Bar Kip Swings
10 Ring Rows
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15 Double Unders or 30 Single Unders
10 Wall Balls
5 Elevator Kip Swings Building to Chin Over Bar Pull-Ups or 5 Jumping Pull-Ups
5 Push-Ups
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Then get into Bar Muscle-Up Drills and Possibly Butterfly Pull-Up Drills
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"Injection"
For Time:
80 Double Unders
60 Wall Balls
40 Pull-Ups

80 Double Unders
50 Wall Balls
30 Chest-to-Bar Pull-Ups

80 Double Unders
40 Wall Balls
20 Bar Muscle-Ups
Wallball: 20/14lbs (9/6kg) to 10/9ft
Score: Time

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Level 2:
For Time:
50 Double Unders
50 Wall Balls
40 Pull-Ups
50 Double Unders
40 Wall Balls
30 Chest to Bar Pull-Ups
50 Double Unders
30 Wall Balls
20 Burpee Pull-Ups
Wallball: 20/14lbs (9/6kg) to 10/9ft

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Level 1:
For Time
80 Single Unders
40 Wall Balls
40 Ring Rows
80 Single Unders
30 Wall Balls
30 Jumping Pull-Ups
80 Single Unders
20 Wall Balls
20 Burpee Jumping Pull=Ups
Wallball: 14/10lbs (6/4kg) to 10/9ft


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Masters 55+:
For Time:
50 Double Unders
50 Wall Balls
40 Pull-Ups
50 Double Unders
40 Wall Balls
30 Chest to Bar Pull-Ups
50 Double Unders
30 Wall Balls
20 Burpee Pull-Ups
Wallball: 14/10lbs (6/4kg) to 10/9ft
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Goal: 14:00-20:00
Time Cap: 22:00

RPE: 9/10

Primary Objective: Managing gymnastics volume and keeping consistent sets throughout.
Secondary Objective: All Wall Balls in 4 sets or less.

Workout Strategy
“Injection” is a descending-pressure chipper where patience early pays off late. The double unders should be treated as controlled entry points, not places to sprint. Stay relaxed through the shoulders and let these sets regulate breathing before moving into wall balls. Wall balls should be approached with a steady cadence and intentional breathing. As volume decreases, resist the urge to speed up too aggressively, saving shoulder capacity for the gymnastics is the priority. Pull-ups and chest-to-bar should be broken early into repeatable sets. Avoid taking these to failure, especially knowing the bar muscle-ups are waiting.

The final section is where discipline shows. Calm double unders, efficient wall balls, and clean bar muscle-ups in short, confident sets will allow athletes to close this workout without unraveling.

Modifications / Adjustments
Double Unders: Reduce Reps / Adjust to Single Unders / Use :45–:60 Rope Time
Wall Balls: Reduce Reps / Lighten Load / Adjust to Medball Squats
Pull-Ups: Reduce Reps / Adjust to Banded Pull-Ups / Move to Ring Rows
Chest-to-Bar: Reduce Reps / Adjust to Pull-Ups / Move to Ring Rows
Bar Muscle-Ups: Reduce Reps / Adjust to Banded Bar Muscle-Ups/ Box Jumping Bar Muscle-Ups / Move to Burpee Pull-Ups

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