TUESDAY 8-13-19


2 Rounds

1 Minute Row

5 walk outs

15 Second Superman Hold

2 Rounds:

20 Sit-ups

10 Air Squats

10 Push-ups

3-5 Strict Pull-ups

Gymnastic Focus Work 15 min cap

5 Rounds For Time:

6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups

*Every Break: 100 Meter Run


• The five rounds of this gymnastic complex are to be completed for time

• The workout starts on gymnastic complex, with any break on the bar requiring a trip to the 50 m speed bump =100 m run total.

• You can do as as many unbroken complexes in a row as you’d like, there is no need to stop after the 4 bar muscle-ups

• If you do choose to break after the 4 bar muscle-ups, or at any point, that would require a 100 m run

• There is no need to run following your final bar muscle-up in round 5

• Pick a rep scheme and/or variations that you can complete 1 full complex unbroken when fresh

• There is also the option to cap at 15 min or shorten the total volume to 3 or 4 rounds


• The most common strategy here will likely be to break after the 4th bar muscle-up of each set and take the 100 meter penalty

• If you are more comfortable on these movements, it may be best to go with 1+ or 2+ complexes straight, as that limits the total number of running trips

• On every run, find a recovery pace that allows you to go back to the rig for a very large set


• On all three movements, focus on leading the way with the feet

• This is easy to keep top of mind, because you’ll already do it on the toes to bar

• Leading with the feet on the pull-ups and bar muscle-ups help you maintain rhythm, stay hollow, and “pull” less of your body weight


If You are Subbing Complete the Following Complex:

6 Toes to Bar, 5 Pull-ups, 4 Chest to Bar Pull-ups




• Building to a heavy set of 3 across the 5 sets today

• The strict press will come from the racks

Bench Press

5 Sets of 3


• Building to a heavy set of 3 across the 5 sets today

• If you don’t have a spotter, do not put clips on the bar so it is easy to dump the weight


Lumbar Curve

Our focus on both of the strength pressing movements is to maintain the natural lumbar curve in the lower back. It is really tempting to arch the lower back hard to get better leverage or get a little more “oomph” into each press. Let’s try to make these as strict as possible. Doing that ensures we are strengthening the chest and shoulders without getting any help from the hips or lower back.


Warmup Set

Take 3-5 lighter sets before beginning the 1st of 5 working sets

WOD score is total reps completed

8 Rounds of 20 Seconds On / 10 Seconds Off:

Strict Pull-ups


Strict Handstand Push-ups

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