Tuesday March 31st

DO NOT skip because there is muscle up practice. More people DO NOT have muscle ups than do. That's fine. Big basic picture here.
We are working on PULLING and PUSHING. That looks different for everyone. kipping, Pull ups, banded pull ups, push ups, dips. We will have
the reps and plan for you whether you can do muscle ups or not.

General Prep
1:00 Ski or Row + 1:00 Bike
20 Alternating Arm Swings
12 Back Slaps
10 Alternating Scorpions
:20 Extended Plank Reverse Bridge
:30 Glute Bridge Hold
-
2 Sets:
10 Prone Banded Pass Through
15 Banded Pull-Aparts
10 Air Squats + 5 Jumping Squats
20 Bear Plank Shoulder Taps
8-10 Kneeling Plyo Push-Ups or Speed Push-Ups (00x0 Tempo)
Specific Barbell Prep
3 Sets:
3 Bench Press + 2-3 Plyo Push-Ups
Building to working Loads
‍

‍

Every 3:00 x 4 Sets
Set 1: 6 Bench Press + 3 Plyo Push-Ups
Set 2: 5 Bench Press + 3 Plyo Push-Ups
Set 3: 4 Bench Press + 3 Plyo Push-Ups
Set 4: 3 Bench Press + 3 Plyo Push-Ups

Starting @ 70% on Set 1 (6Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).
These weights should be roughly 5-10% heavier than 2 weeks ago the entire way across.

Modifications:
Level 1: Every 3:00 x 5 Sets: 6- Reps Across @ 6-7 RPE + 3 Kneeling Plyo Push-Ups
Movement Limitations: Close Grip Bench, Multi Grip Bench, Floor Press, Dumbbell Bench Press

‍

Specific Workout Prep: After Bench
Bar Muscle-Up Target Progression for Day
- Banded Bar Muscle-Up
- Box Jumping Bar Muscle-Up
Primer:
9/7 Cal row or bike
3 Strict Pull-Ups + 6 Push-Ups + 9 Air Squats
9/7 row or bike
1-2 Burpee Bar Muscle-Up, Burpee Chest to Bar, Burpee Pull-Up / Jumping Pull-Up
‍

"Mojo"

For Reps
16:00 AMRAP
12/9 Calorie Row
1 Round "Strict Cindy"
12/9 Calorie Echo Bike
3 Burpee Bar Muscle-Ups
Score = Rounds + Reps
"Strict Cindy" = (5 Strict Pull-Ups, 10 Push-Ups, 15 Air Squats)

‍

Level 2
For Reps
16:00 AMRAP
12/9 Calorie Row
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats
12/9 Calorie Echo Bike
3 Burpee Chest-to-Bar Pull-Ups


‍

Level 1
For Reps
16:00 AMRAP
10/8 Calorie Row
4 Ring Rows
8 Elevated Push-Ups
12 Air Squats
10/8 Calorie Echo Bike
3 Burpee Jumping Pull-Ups

‍
Goal: 5-6 Rounds

RPE: 7-8/10
Stimulus: Upper Body Muscular Endurance / Aerobic Capacity

Primary Objective: Upper body fatigue management across all pulling and pressing movements.
Secondary Objective: Consistent machine paces from round to round.

Workout Strategy
"Mojo" is upper body endurance centric. The machines keep athletes moving but the strict gymnastics and bar muscle-ups are where the workout is won or lost. Lose the rhythm and rounds start to slip. Keep it and the workout flows.
Row: Controlled and consistent every round. Athletes should arrive at the pull-up bar composed, not gasping. This is not a sprint effort.
Strict Cindy: Unbroken is the goal early on the pull-ups and push-ups. As rounds accumulate, short breaks are fine but transitions need to stay tight. The air squats are the recovery here. Use them.
Echo Bike: Same output every round. The leg pump from the squats into the bike is the secondary challenge. Lock in a repeatable pace and hold it regardless of what the upper body is feeling.
Burpee Bar Muscle-Ups: Stay composed on the jump and transition. Smooth mechanics every rep. Athletes who fight the bar here lose significant time, and that fatigue carries directly into the next row.

Modifications / Adjustments
Row: Reduce Calories / Adjust to Ski Erg / Adjust to Bike Erg
Strict Pull-Ups: Banded Strict Pull-Ups / Ring Rows
Push-Ups: Elevated Push-Ups / Push-Ups from Knees
Bar Muscle-Ups: Chest-to-Bar Pull-Ups / Burpee Pull-Ups / Burpee Jumping Pull-Ups

‍

‍

‍