BAR MUSCLE-UP SKILL Workout
WARM-UP
AMRAP x 10 MINUTES
P1
Row, Ski, Bike or Assault Runner
P2
10 PVC Pass Through
5 Scapular Pull-Up + 5 Kip Swing
5 Dumbbell Push-Up + Single Arm Dumbbell Row in Plank*
*1 Rep = 1 Push-Up + 1 Single Arm Row (L) + 1 Single Arm Row (R)
--
BAR MUSCLE-UP SKILL (2/2)
Practice Bar Muscle-Up by following Progression:
- Kip Swing (Hollow & Arch)
- Kip Swing & Press Down
- Hip to Bar
- BMU Transition
- Continuous BMU
*Focus on a ”Gymnastic” body through Hollow & Arch Positions.
Continue the Kip Swing followed by a Lat Press Down in the Hollow Position.
Vigorously stop the Legs rising and ”Press” your Heels towards the Ground = Lifting your Torso up.
A quick ”Sit-Up” in the Transition and a strong Dip to finish in a Support Position.
--
SKILL CAPACITY WORKOUT
02:00 ON / 02:00 OFF x 3 SETS
25/20 Cal Row, Ski, Bike or Assault Runner (1:15)
Max Rep Bar Muscle-Up or Chest to Bar Pull-Up*
*Pick a challenging enough Variation of the Movement so that you are able to do 5-10 Repetitions through the Workout. A Band or a Box may be used to assist.
Does it feel like your fitness results are stuck?
WODCONNECT is the best solution for tracking, coaching and managing functional training. It's free to use!