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Thursday 4th November




Bar muscle-up skill


5-7 reps of each movement

  • A- Box drill 1

  • B- Box drill 2

  • C- Box drill 3

  • D- Box drill 4

Every 2:00 x 6 rounds


  • 5 reps of either drill 1,2,3 or 4 (athlete-specific) + 20-30 seconds hollow hold


* Advanced athletes use kipping bar muscle-ups 2-6 reps + 20-30 second hollow hold



30 Seconds work / 30 seconds rest x 4 rounds


  • A- KB swings 24/16kg

  • B- AB mat sit up

  • C- Burpee box jump 24/20"

  • D- Machine max calories





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