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Wednesday 2nd May



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 5 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



1:30 work 1:30 rest x 5 rounds


  • 14 KB swings

  • 32/24kg Max calories machine in the remaining time.




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