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* 2 rounds of joy. And, helllllooooooo Muscle-Up! We have missed you. We will spend ample time in the Specific Warm-Up re-familiarizing ourselves with the Muscle-Up. If our athletes have not been on the rings for a while, encourage them to err on the side of selecting an easier variation such as strict pull ups or ring rows and jumping dips. We do not need to force fitness.

* The ‘Time Stimulus’ will fall between 12:00-18:00

* Each movement will take between ~1:30-3:00, but that doesn’t mean our athletes scale to meet 3:00 for each movement. That would put us in a longer time domain than we are looking for.

* We will need to modify load and reps to achieve the sweet spot today!

* The Deadlift calls for a moderate loading (225/155) for 60 reps combined. To perform this movement with the prescribed loading, an athlete must be able to perform at least 20 consecutive reps with all Deadlift points of performance present. This is a non-negotiable. A rounded back is a recipe for disaster later in life, and in the present moment.

* There is a lot of shoulder work in this workout. Breaking up the reps so that we attack the next movement quicker is not a bad strategy. For example, coming off the Wall Balls into the Muscle-Ups or variation, suggest that athletes don’t push fatigue the first set of Wall Balls. Stopping at 30 ror 35 reps, may just give the shoulders and heart rate enough time to recovery before hitting the Muscle-Ups.

* This is very individual, but spend sometime offering insight into how going to fatigue may not be the best line of action early on. Save that burst for the second round.

“Napalm” (Time)


2 Rounds for Time

10 Muscle Ups

20 Bar-Facing Burpees

30 Deadlifts

40 Wallballs

18 min Time Cap

RX+-225/155, 20/14#, 10/9′

RX-10 Strict Pull Ups 185/135#, 20/14#, 10/9′

50-59-10 Ring Rows+10 Jumping Dips

155/105#, 14/10#, 10/8′

60+-10 Ring Rows+10 Jumping Dips

135/95#, 10/6#, 10/8′

Basics-1/2 all reps. 10 Jumping Pull Ups

Light BB, 6/4# WB 9/8′